Squats and Cleans 4/8/11

Hang Clean: 135 x 3, 185 x 3, 225 x 3, 275 x 2, 305 x 1, 265 x 3

Box Squat: 135 x 8, 225 x 3, 315 x 3, 405 x 5, 455 x 3, 495 x 3, 535 x 3, 405 x 12

Leg Extension: 3 sets of 10

45 degree raise: BW x 15 x 2

Decline situp: 2 sets of 20

Calf raise: 2 sets of 20

KB scorpions and overhead lunge: 2 sets of 8 each side

Split squats: 135 x 8 x 2

DB shrugs: 75 x 25 x 3, 95 x 15


Cleans were not awesome, probably on account of continuing right elbow pain. Box squats felt great today. I decided to add in split squats to help with my leg drive on throws, I also decided they are hard, therefore they suck, so I will keep doing them.