6/10/15

Today was good training. This is the first time I've been able to clean pain-free in a very long time. Not pushing the weights/loading/volume on anything below parallel, I'm just happy to be able to actually do these movements again! Nothing impressive out of today, was good to just train and put some work in though. Much needed rest tomorrow, looking forward to getting after it this weekend. It is great to be training again ... instead of just exercising at random around my injury, very different mindset and makes me a lot happier generally.

A.
Every minute, on the minute, for 15 minutes:
High Hang Power Clean + Power Clean @ 65-80% (215#-265#) of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

-65% (215#) for all reps. Kept it on the low side of the percentages, first cleaning I've done pain free in about 4ish months. Was good to just move and do the movement again, very light weight.

B.
3 Sets of:
Sling Shot Air Squats x 10 reps
Sling Shot Lateral Steps x 10 reps (5 left, 5 right)

-Complete ... did this instead of heavy back squatting.

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

-1 Rd + 12 WB
-1 Rd + 6 WB
-This pretty much wrecked me, all 60 pull-ups unbroken which was good. Had to break up the wall-balls ... a lot. After not squatting for months they feel terribly challenging. There were some dead-lifts in this WOD, but I just cut them out given all of the pulling off the floor in part A. This was very good work/intensity though. Good stuff.

D.
Three sets of:
Weighted GHD Hip Extension (45#) x 8 reps
Rest as needed
Reverse Fat Bar Barbell Curl (75#) x 8 reps + Fat Bar Cheat Curl (75#) x 8 reps
Rest as needed

-Complete

E.
Two sets of:
Reverse Hypers (140#) x 12 reps
Rest as needed
Suit Case Hold (135#) x :40 seconds (20 seconds left arm, 20 seconds right arm)
Rest as needed

-Complete ... suit case hold was MUCH harder than I thought it would be ... probably need to drop down in weight a bit on this next time.