Clean combo, plyos, shoulders

1200

1) leg and arm band resisted deadbugs

2) clean warmup w/ empty bar

3) power clean+hang power clean+front squat (1+1+3)
20,40,60,70,80,90 kg
then...
clean extension+clean high pull+power clean (1+1+1)
4 sets @ 80 kg

4) plyos - 4 sets
12 x dynamic pushups to 1 plate
5 x weighted 1/4 jump squats (20,30,35,35 kg)
5 x box jumps (30 in --> +2 plates)

5) trunk - 2 sets
2 x captain morgans
2 x side plank pull thrus
2 x side plank abductors
*straight thru on both sides

6) 6 minute shoulder complex, 4 kg DBs

7) 4 way cocky walks - 50 ft each

• Notes: Felt a little weak an choppy today on my cleans. Coordination just wasn't really there so I was under what I did last time. Took some weight off and just repped my clean pulls finishing with a full power clean...by the end things were feeling a little better. Felt good to get a solid plyo session in and I would to be doing it more often on these clean days.
• Body: Feeling pretty good. Trying to make do on less sleep but getting a little better about naps.