Testing my Bench Press and Hang Clean today (instead of doing a power clean), and just doing some more volume on Squats.
A1. Low Bar Squat – 3×5 w/ 235lbs
- 45x10x2
- 95x5x2
- 135×5
- 185×3
- 225×1
- 235x5x3
B1. Bench Press – 3×5/5/5+ w/ 165lbs
- 45x20x2
- 95×10
- 135×5
- 165x5x2
- 165×5+ (9 reps @ 9.5 RPE)
C1. Hang Power Clean – 5×3/3/3/3/3+ w/ 115lbs
- 45x5x2
- 65×5
- 85×3
- 105×3
- 115x3x4
- 115×3+ (7 reps @ 8)
- Actually tweaked my hip a little bit at the start of the pull on the 4th set of 3, but it didn’t hinder me in any way during my top set, so I kind of just went with it.
Overall, I’m really happy with how this workout went, and while the hip/low back tweak is disheartening, it’s definitely a positive note that it isn’t effecting my day to day movement, and didn’t get in my way of completing the AMRAP set. My grip was the limiting factor for the top set, but that’s acceptable. These are mainly done to train my triple extension and explosiveness, and AMRAPs won’t be a big part of my hang clean training moving forward, just needed to get a decent number of reps to get a conservative TM to start training from.
Ramble on Fitness 