BWI Strength Day#3

I missed Saturday so this is Day #3.

Today we worked on power cleans ... all I can say is ... jump.

Warm-Up:

400 Meter Run

F2I

Sumo to Stand

Dislocates

Barbell Back Squat:

Warm-Up Sets:

1 x 5 - Bar, 1 x 5 - 95#'s, 1 x 5 - 115#'s, 1 x 3 - 135#'s

Work Sets:

3 x 5 - 185#'s

Feet were too narrow at first, then too wide as I still need to focus on keeping my right knee out and bending back with my butt instead of down with my chest out. The breathing felt good and for at least 1 - 2 reps on each set were perfect. The idea here is for all 5 reps in each set to be perfect.

Barbell Power Cleans:

Warm-Up:

Worked on 4 positions.

1. Power Position 2. Power position to full clean 3. Power position to below the knees to full clean 4. power position, below the knees, touch the ground, come up to power position to full clean

Work Sets:

5 x 3 - 95#'s

Feet were too narrow. The end of the knarling should split my toes. Go slow to all the way down to power position. Jump up by thrusting forward. Feet were quick.

Barbell Bench Press:

Warm-Up Sets:

1 x 5 - bar, 1 x 5 - 135#'s, 1 x 5 - 185#'s

Work Sets:

3 x 5 - 205#'s

Shoulder blades together and solid on the bench. Use the same breathe for 4 - 5 reps. Heels flat on the ground for stability. Grip wide enough so fore arms are perpendicular to the bar.