1. Back Squat
20 rep max - 165# (should have tried 185#(
2. Clean Complex
6 sets of: 65#, 75#, 85#, 95# (ran out of time for sets 5 & 6)
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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