Warmup (600yd jog, Sprint drills, leg swings, buildups, Med Ball throws)
Ladders: 3 x (10yds, 10yds, 20yds, 20yds), 3min recovery
MJ (Rudiment): 1 x 20yds
Hang Cleans: 3 x 3 w/ 135, 155 x 3, 160 x 3, 165 x 3
Bench: 135 x 5, 155 x 5, 185 x 4, 205 x 3, 235 x 2
Lateral DB Squat: 60 x 5, 70 x 5, 80 x 5
Jump Squat w/ DB: 8 x, 40lb DBs
Toe Risers (Negative): 2 x 12
Seated Russian Twist: 4 x 10
It was a pleasant 78 degrees outside, which is not normal here. I only did distances up to 20yds because my left ham/glute was still a little tight. The rudiment hops torched my quads and glutes. Then I found the reason why my hang clean has been so weird. It’s because my erector spinae are so tight that I’m basically standing straight up throughout the whole entire lift. Now that they were loose, I was able to have a better ROM through the lift.