Hair of the Dog



06 Feb | Sa
Two-position cleans (mid-thigh – floor) 7 x 1 (105#)
Back squat 5 x 2 + chainz
3 rounds:
Tall jump
I have forgotten the rest of the workout.
There were some bands.
I didn’t stretch

04 Feb | Th
Mobility + Warm-up + The Devils Bike’s (Z1)

03 Feb | W
Warm-up | 3x
Row x 1:00
RDLs x 10
Mobility movements

Work | O-lifting
Snatch 7 x 1 (85,85,90,90,95,95,100# PR)
Clean + Jerk 7 x 1(105,115,125#…)
3 rounds:
Heavy front-rack hold things x 3 (200#)
Handstand holds x :20 (Hey! I stood in one place!)
Horizontal partner pallof presses x 10 ea

Stretch |15:00

01 Feb | M
Pillars | 3x
Wall pressing leg drops x 14
Clammies x 10 ea
Reverse table x 10
Perfectly aligned side plank x :30 ea x 2

Work | 5x
Row x 1:00
SA DB press x 10 ea (20#)
Monster walks x 12 ea
Banded hip bridges x 12 (1:00)

Stretch | 20:00

Monday | It’s been a while since I’d done any side plank, particularly one where I was paying attention to what was going on with my alignment and not just staring at the clock wishing the seconds away. I was unaware at how much scapular (and hip) stability is required to for those suckers! And so much squeezing.

I spent some extra time on the foam roller, pre-workout. My low back sure is bugging on the one side. The workout felt good. I love those hip bridges so much, instead of doing 12 reps each round, I did 1:00 of them!

Wednesday | PR’d on the power snatch.

PR hugs
PR hugs are my new jam

The rest of the week was spent just dealing with this ridiculous, frustrating hip, thigh, low back pain. Sunday I was tight from my elbow to my ankle on the right side, so I SuperBowl-ed with my foam roller. And some beer.

I am guessing this week will be spent recovering and letting shit rest. And not getting too frustrated about that. It’s embracing a different kind of suck, I suppose.


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