Mission was progress 3x5 squats, 5 singles in the Bench Press, and power cleans on the minute. Everything went well till power clean time.
Foam Roll/SMR/Movement Prep/Etc...
Squats - 3 sets of 5, +5lbs from Monday
45x5x2, 135x5, 195x3, 245x2, 285x1, 320x1, 360x5x3 - went pretty well. Rested about 5 mins between sets.
Bench Press - TM Intensity Day - 5 singles
45x5, 135x5, 185x3, 235x2, 285x1, 325x1 for 5 - went fine. Rested about 3.5mins between singles.
Power Cleans - Singles on the minute @ 230. Here's where things got gnarly. Didn't do enough warmup sets AND forgot I had loaded a 25kg plate first (55lbs, instead of my usual 45lb plates), which combined to mess me up.
155x1x2, 195x1, 250x1 - miss. Was supposed to be 230, but forgot I had the 25kg plates on, and thought it was 230. I can definitely clean 250, but just wasn't ready for it. I unloaded down to 230, but the lack of enough warmup reps and the 250 miss has messed with my flow, and I missed 230, twice. Then I did 230x2x2 clean pulls, and unloaded the bar down to 205. I then did, on the minute:
205, 210, 215, 220, 225, 230, 230, 230, 230. Not quite 230 on the minute for 10, but ended up not being terrible after all.
The only downside is that somewhere in here, I re-tweaked my elbow tendinitis. Not a bad flare up, and should be good to go come Monday, but I'll have to ice and stuff over the weekend. Oh well.
No conditioning cause I had to coach someone in Power Cleans right after I finished.