12/5 Hang Power Clean 165lbs.

12/5
Sleep ~9p-4a 
Coach 630a, 830a classes. 
Generally a low energy day.  Kept thinking about going to get a 2nd coffee before training, but never did.  No "pop".  Later realized that I only had decaf beans in the early am. 

Training @ 10:30.  AM….(cannot get the above to not be underlined??) 

A. Squat clean 3-3-3-3-3-3; rest 2:30 

145, 150,150, 155, 155, 160. Not a great warm-up with being tight on time and squat was feeling tough to get out of the bottom.  Dramatic difference when I didn't build to a heavy FS beforehand.  

Coaching 11-12 ID -WPU during this time. -thought I was done after the 8:30 class so didn't rush to the training and then I found out later on that I overlooked one of the shifts.  Thankfully it wasn't too busy & the training worked well with it. 

B. Wtd chin up @21X0; 2-3x6; rest 2 min

(3x12), 3x27, 37, 42, 46, 51, 2x55 (included 2 lbs for belt weight) 
I wasn't particularly attempting C2B on these, but they feel like I've lost some of my full ROM strength.  If memory serves me right I've maxed my C2B at 55lbs before and here I didn't feel like I'd come close.  But could be factors of not building to a 1RM here and doing sets in build up. On a positive less irritation in the bottom position for the right shoulder this week. Barely notice anything. 

12:30-
C. 6 back squat 145# EMOM for 6 min

Done.  Felt good. Videos of minute 1 & 6 below.  I was moving a bit faster as I went on in the sets.  First ~20s then 17/18s on later sets.  

PM
A. Hang power clean 2-2-2-2-2-2; rest 2 min
135, 145, 150, 155, 160, 165-squatted the 2nd rep here and could stand it up!  That never would have happened a year ago.  Feels great to be stronger in my squat! 


B. Deadlift 5 TnG 155# EMOM for 12 min
~6-7s per set.  Felt good. 


C. Press @12X2: 2.2.2x4; rest 20 sec/rest 2 min
85, 90, 95, 100.  Felt solid here.