September 12, 2017 – Week 5, Day 1

5 Minutes Percor AMT

Leaning Calf Raises
BWx15

One Leg Leaning Calf Raises
BWx15/15

Regular Box Touches (12” Box)
BWx15

Sumo Box Touches (12” Box)
BWx15

Squat Therapy (16” Box)
BWx15

Hip Airplanes (supported)
BWx7/7

Band Rows w/Biceps Stretch
MMBx20/20 seconds
MMBx20/20 seconds

Push-ups
BWx15

12” Log Clean Strict Press + Jerks
90x1+1
90x1+1
90x1+1
134x1+1
156x1+1
178x1+1
200x1+1
220x1+1
240x1
Clean and Jerks
240x1
260x1
280x1
305x1

Chest Supported Rows
150x8
200x8
250x8
300x8
350x8

Band Resisted Push-ups
No Bands
BWx15
Add Bands
ABx10
SBx18 PR+1 rep
SBx12

Band Triceps Pressdowns
SBx30
SBx30

Stretching

Comments: Body is feeling beat. SI joint area is acting up a lot. Enough that it is annoying and sometimes painful. But not enough to prevent me from doing any activities so far. Aches in the left hip at times but the most present is tender spot. Either the nerve is irritated from inflammation or the muscles are not recovered from the heavy work of back to back event sessions. I figured this was a possibility with the difficulty of last week’s sessions. I also had to modify this week due to a rescheduled appointment. I was going to do this workout a day early but I was feeling beat up so I took my normal rest and will just do two in a row instead. Warmed up on the AMT. Heart rate got up to 160bpm. It went up pretty quick right after the second minute and stayed steady before going up again on the last minute. Calf raise work after that. These were ok. Form felt off a little. Not sure how to explain it, like I was too far forward. Box touches felt good both styles. I was expecting pain or ache with the SI joint acting up but not issues. Squat therapy didn’t bother my knees this time but definitely notice the SI joint. Didn’t make things worse, just noticed it. Hip air planes were ok. I felt good on them and had hoped they would provide some relief but no dice. Band rows felt good. Shoulders and biceps surprisingly didn’t feel that tight. Push-ups to finish off the stuff before the weights. Easiest these have felt so far. On to log work. Bit of a change from the EMOM stuff. Log clean into strict press and then followed by a jerk to start. I did three warm-ups with the log to get the form down before moving on. I decided to use the bumper plates to get used to what will probably be used at Nats. Went up in kilos until the 25kgs plates and then back to pounds. Strict pressing didn’t feel so bad. Just can be tricky going from rigid for the strict press to dynamic for the jerk. Plan being to work up to 90-95% of what I felt I could get on the strict press before changing things up. 240lbs went up easier than expected but it was within the limits so that was where I stopped. Five minute rest before going for the jerk with this one. Cleans felt off today. Slow to get that last roll to the chest. I feel like previous sessions I was able to get the weight up almost violently. Banging my chin on the jerk with 240lbs wasn’t a good sign haha. The next single felt better. The next not so much. I felt like my timing was off or something as I got under the log and it felt stuck after the leg drive and I had to press it out. Plan had been to go up to a conservative max on these today. Probably should have called it there but I wanted at least 300lbs. So I went a little more than that. This was ugly. I’m really not sure how I got this one. My lower body and upper body were not working together. Like two different plans. Felt some vertebrae moving on this one. While it is the most weight on log since my injury, it still not a conservative max and it was the ugliest log jerk I’ve ever done (that was successful). Thankfully my stupidity didn’t exacerbate my issues. Quickly moved on to chest supported rows to take my mind off of it. Plan being over five sets of eight to work up to an 8rm. Went up in 50lbs to a top weight. Lighter weights felt good and easy. Didn’t feel like I had any weights until the second to last set. Definitely had to put in the work to get the reps on that last set though. So this went well thankfully. Band push-ups after that. Warm-ups went well. Again, two top sets with goal on the first set to try and beat last sessions reps. Conscious of trying to keep a neutral head position so nothing got strained in my neck like last time. I feel I did better in that regard. Got an extra rep this time. I think what really surprised me was the second set though. Last time, I got a measly five reps. More than doubled that this time. I guess I’m recovering from these better. Ended the day with band pressdowns. I gripped the band higher right from the start, making these the toughest they’ve been so far. Arms felt inflated for a good 30 minutes afterwards. Home to stretch, eat recovery burritos and sleep. Hopefully my issues in my SI area heal back up soon.