October 31, 2017 – Week 12, 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 and Jerks (one clean)
90x5
120x3
150x3
180x1
200x1
220x1
244x1
266x1
286x1

Stretching

Comments: The deload week is upon us. Definitely in need of it. Despite the heavy lifting on Saturday, I wasn’t as sore as I was expecting to be, not even two days later. However, my right knee has been feeling weird so I had taken some ibuprofen the day before. Warmed up on the AMT. A little hesitant with the knee so not as vigorous on this as I usually am. Heart rate only got up to about 142bpm. Calf raise work after that. These felt fine, just little tension in my right quad. Box touches felt good both styles. Nice hamstring stretch. Knee ached a little bit on squat therapy but not nearly as much as I was expecting so still good. Felt better as I did them. Hip air planes were good on the left side. Right side ok with the hip but knee was “clicking” slightly. Not painful in any way, just noticing it. Band rows felt good. Really trying to not pull with the biceps and thinking that my hands are hooks and that the point of focus with the pull is pulling with the elbows. Seemed to work well. Stretching felt good too. Push-ups to finish off the stuff before the weights. First rep didn’t feel great so I moved my hands in slightly and it felt perfect. Plan for this workout just a top single on log clean and jerks at about 90%. Not usually what one thinks for deload but compared to previous sessions I guess it is haha. Back to jerks. Despite being ugly, the drive I get on these appears to be enough to get past the sticking point I have with push press that will allow me to grind out a lockout. Something to fix during the off season I guess. I have to go with the style that will get me a lift come contest day so need to grease the groove after the last two weeks of push press. Empty log felt good. Next jump not so great as I kept going forward each rep. Better after that set though. 200lbs felt really crisp and easy. I was keeping an eye on the biceps. Definitely noticed it was harder on the clean (pulling the weight into my body to get to the shoulders, picking off the floor to the lap) once I got to the point where I had the hard belt on. Those points in the lift where I go from the leg drive to the lockout feel like an eternity but video suggests it is only a fraction of second. Second to last lift, I felt like I rowed the log up with my biceps. I knew I had to fix that for the next set. Can’t be putting so much stress when they are beat and already stressed from this training cycle. Too close to have a costly mistake. Better on the last set for the pull to the lap but the clean to the shoulders took more effort than I would have liked. Again, felt slow on the lockout but video says otherwise. Two more workouts left. Home to stretch and eat.