Great workout tonight. The last two weeks without pulling have been a nice break, but I was eager to get some pulls in tonight. My hamstring/glute felt very good, but I will still be babying it for a while just in case. My form was better tonight than it has been in months since my ham/glute was letting me sit back better into the pulls. My goal was 5 reps each with 65%, 75%, and 85% and ended up doing a few extra at 85% for a very nice 30lb 10rep PR. I have never done hang cleans before, so these were a nice change of pace. Easy stuff.
Warmups:
Ham curls
Hypers
Lunges
Deadlifts:
245×5x1
335×5x1
450×5x1
520×5x1
585×10x1 (PR)
Hang Cleans:
155×3x10 (PR)
Seated Ham Curls:
285 (stack) x10×2
Lying Ham Curls (very slow negatives):
100×10x3
+ stretching + power yoga (30 min)
Duration: 110 minutes
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