Fri, 27 Jan 17
Block 9, Wave 3 - Clean/Assistance II
Two days post stupidity-induced low back bangarang and I was able to do all of my training as planned with no detriment. I am still a little stiff and sore in my right low back at times, but warming up and moving around makes most of that go away and everything felt lovely for the duration of training today. I even remembered to do my Shankle complexes, unlike last time I did cleans. Looks like there might be something to this physical therapy nonsense after all. One of the weightlifting groups at Colosseum Gym has a competition this weekend so the big platform and most of the WL bars and bumpers were gone, but they were kind enough to leave one men's bar and enough bumpers for people to get in their training unless they were going to be jerking 200 kg like my teammate Zach Gallman. Needless to say, there were plenty of plates for my crappy cleans.
Cleans
complex x 20 kg
3x50 kg
2x80 kg
1x100 kg
1x120 kg
3x1x125 kg - Got a little loosey goosey on my third set, but everything was lovely besides that.
Shankle Complex
1x80 kg
3x1x100 kg - I tried hard to forget this again, but thankfully checked and remembered it before I had put everything away and changed shoes. Felt easi(er) than last time.
Neutral Grip Pullups/6 Way Shoulder Raises
3x{10xBW/12x10}
3x10xBW - 60 total reps of pullups
Reverse Hypers/Paused HLR
2x{15x220/10xBW} - I was a little wary starting the reverse hypers, but they felt good doing them and the traction actually made it feel better despite the fact that it was already feeling good before starting. I did stick with 2 sets instead of 3 today just in case anything decided to tighten up on me in the aftermath of my first training session after twisting my pelvis into a delicious Bavarian pretzel. Turned out to be fine though so I'll do my full volume next time.