Friday 16APR10

CFFB

Warm-up: Shoulder dislocates/Sotts press/OHS complex; OHS and K-to-Es

SWOD: Power clean 3-3-3-3-3

155-155-155-155-155

Set new pr for 3 RM; however, didn't have the explosiveness that I had last week at 150#. Wasn't getting the vicious transition against the ground; instead, it felt like my hips weren't fully opening. Bad combination poor sleep, too many days without rest, and a more difficult than normal warm-up. Need to work on being more patient and not starting second pull until mid-thigh.

DWOD: Complete 5 rounds of the following:

3 hang-clean pulls
3 hang-power cleans
3 push presses
3 push jerks

Used 95# and really focused on getting extension. Hope to drill with T. Brose on Sunday and learn the proper way to do the Burgener warm-up.