Thurs, 19 Sept 19
Block 3, Week 1, Day 2 - DE OH/BP @ CF OBX
CF OBX does have chains and bands, but I did not feel like rigging all that up today since I am still going to be using the American Bar (which they did not have) for my DE OH work and I had some relaxing to do today on the beach after I trained. As such, I just used one of their axles with straight weight.
Snatch
BB w/ups
complex x 20 kg
3x40 kg
3x50 kg
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2x3x60 kg - Ugly, but easy
Speed Axle Split Jerks (out of rack)
complex x 85
complex x 125
complex x 175
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5x3x175 - This was suppose to be 10 sets, but I stopped early because repeatedly hitting end range knee extension on the jerks was bothering my left knee.
I jacked up my left knee getting out of the ocean on Monday afternoon. A wave was receding and pulling the shells and gravel under my feet out from under me which was causing me to pause to keep my balance when a wave hit me from behind and the result was what I think is a grade 1 MCL sprain. I should note that the water was very rough from the off shore hurricane and there were flags posted saying no swimming, don't go in the water, etc. The surf got rougher all week and on Wednesday my wife actually saw 3 people have to be rescued in the span of 2 hours. I'm still an idiot for getting hurt getting out of the ocean though.
SG Rows/Banded DB Floor Press
10x135/10x80 - No band
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8x185/8x80 - Add light band to floor press
8x205/8x80
8x205/6x80 - Triceps failure on floor press
Paused Lat Pulldowns/L. Raises
3x{10x120/12x25}
I used an old EliteFTS lat pulldown machine that they had at CF OBX at despite being rusty and dusty and OLD, it worked like new. No squeaking or squealing, the springs to catch the weight were lovely, everything slid and rolled and moved like crap through a goose and all that was despite the salt water, sand, and humidity of being at the beach. I'd buy one right now if I had room for it in my garage gym.
I was planning to do event training tomorrow at CF OBX, but based on the state of my knee and the demands that I know would be placed on it by doing that, I'm opting to just rest and enjoy the last day of my vacation before I have to go home.