Worked for a full hour only on Squat Cleans, modifying based on how I felt. Started with a moderate weight and worked on form. Once I felt good with that, I started adding weight to get to a heavy load. So what is shown below is the results of my session.
Warm up with 3 rounds of the following, start with empty bar and increase weight
- 3 x Front Squats
- 3 x Power Cleans
Then 3 rounds for form resting as needed between rounds. Think medicine ball clean but with a bar. Try not to pull the bar, rather drop below the bar after full extension.
- 1.1.1 x Squat Clean @ 115lbs (Pause and reset between reps)
Then 4 rounds working to a heavy load
- 1.1 x Squat Clean @ 135lbs
- 1 x Squat Clean @ 145lbs
- 1 x Squat Clean @ 150lbs
- 1 x Squat Clean @ 150lbs
- 1 x Squat Clean @ 150lbs
Results: See above.