Thursday, November 25, 2015

PM

A

Power Snatch - 10 singles from blocks (2"" below knee), 2 reps each @ 135/155/175/195/205#; rest 90sec

Felt pretty good. Not too many issues to report, really. Just some minor tightness after the 205#. 

B

Push Press - 5 x 5 @ 185#; rest 2min (building tolerance to OH pressing capacity)

Started out a little "creaky" but eventually loosened up. Guess I just didn't get my joints warmed up enough? Not sure. Knees were responsible for the majority of the discomfort experienced. 

C

Deadlift from blocks (2"" below knee) - 3 reps @ 205# every 60sec for 6 sets

Got tight in the lumbar region after this, however I think it's just due to general fatigue...also I was sitting in a car a lot yesterday. 

D

Box Squat (@ parallel) - 3 reps @ 185# every 60sec for 6 sets

No major issues to report. 

+

DROM / EST-based Warm-up - 10-15min

+

AD - 30sec @ 90% effort

AD - 30sec @ 50% effort

x12 Rounds

Rest 5min

x2 sets

Had to get up and walk around for the 5 min intermission and do some of the lumbar protocol. Actually took a little more than 5 minutes rest. Back just tightened up due to sitting for so long, I think. Other than that, I enjoyed doing this. I consider the AD my friend now. 

+

Mobility - 20min

Focused on low back. Did 2 rounds of the lumbar protocol up to the hollow rock and 2 rounds of the t-spine protocol. Back feels okay as I type this out. 

Kyle-

I'm going to do my best to hit the stuff this weekend. We're going up to Oklahoma City and we'll be there through Saturday. Some family friends live there that I haven't seen for a very long time and they invited us up for thanksgiving. I will at least be able to hit the everyday core work.