Clean and Jerk

Seated Hip stretch
Joint Mobility
100 Skips
Foam Roll 5x@
Olift mobility w/PVC

3 Postition Clean, Jerk on last
95
115

Clean and Jerk
155x1
185x1
205x1
215x1
225x1
235x1x3-Goal Set, might have pushed #2 out

Seated hip stretch
Static Stretching

Snatch, Front Squat

Seated hip stretch
Joint Mobility
Foam Roll
Olift mobility w/ PVC

Split Snatch
65x1
95x1
115x1
135x1
155x1
175xf-missed way out front, could not turn my wrist over fast enough and get under the bar.
Squat Snatch
175xf-missed forward
155xf-missed forward
135x1 power snatch

Front Squat
155x3
205x3
245x3
275x3-All I had, I was spent

Seated hip stretch
Static Stretching

Total time 33min

Moved through this fast. Some lessons learned. I snatched heavy on Sat, I should have capped myself at 60-70% (120-140lbs) and not expected to snatch more. On Front Squats, should have done 270lbsx3x3 after only doing 140x3 on snatches. Live and learn.

Soccer

Played today, we lost 2-3. I did not have any goals. I missed about 3 solid opportunities.

Snatch

Seated Hip Stretch
Foam Roll
PVC Olift mobility

Snatch-Squat stance
65x1
95x1
115x1
135x1
155x1
175x1
185x1
195x1-felt good
205xF
205xf
205xF
205xF

Failed 205 4x. I did get the bar over me on all attempts. I just did not receive it strong enough. I need to turn the wrists over faster and punch/press that bar up. On another note, I may do better focusing on doing 185lbs x1x3-4, then adding 5lbs to build some strength. I also lifted in pants and a long sleeve shirt, so the warmth may have helped mobility. Between heavier sets, I would stretch the hips/

Post-Static Stretching, Seated hip stretch

KB High Pulls/Ring Dips. Hard.

Before work:

Seated hip stretch
Joint Mobility 5x@
Foam Roll 5-10x@
Olift warm-up/mobility w/ PVC 5x
10 KB Swings 35lbs bell
10 KB Swings 45lbs bell

21-15-9-This is a take off on the CF WOD "Elizabeth"

53lbs KB High Pull L arm
53lbs KB High Pull R arm
Ring Dips

Did not keep time, but all reps/sets unbroken. Moved through transitions fast and this left my throat burning. In this way, the dosage was on. I wanted a hard, quick stimulus to put me into an oxygen debt.

Post-immediate: Fed Kevin, he woke up on the last set of dips. Then 20min, seated hip stretch, static stretching.

Back Squat

Seated hip stretch
Joint Mobility 5@
Foam Roll 5-10x@
Hip Prehab 5@
Olift mobility w/ PVC

Back Squat-WL belt, ass to padd 11" off ground

135x5
225x3
265x1
295x1
315x5-Goal Set

Seated hip stretch

Soccer

Played soccer today. We lost 2-4, I did not score. I played so-so.

Deadlift-Heavy

Seated Hip Stretch
Joint Mobility
Movement Prep B 5@
Foam Roll 5-10@

TGU

35lbs x2/2

Deadlift
135x5
225x1
275x1
325x1
345x1
365x5-Goal Set, felt good

Hip Stretch

I went to the chiro yesterday and did some glute activation drills on the vibrating power plate. The point was to help me activate my glutes. I felt it today.

Snatch Balance/OHS

Seated hip stretch 10count@
Foam Roll
Olift mobility drills

Snatch Balance/OHS (all received, then ridden all the way down)
65x1
95x1
115x1
135x1
155x1
175xF-missed forward
175x1
185x1
195x1
205x1
215x1-had to step forward on recovery
220xF-was not tight on receiving it
220x1-had to step forward on recovery. This is about 45lbs over BW

Stretching

Hard

Seated hip stretch 10@
Foam Roll 10@
Joint Mobility 5@

9,8...2,1
HSPU hands on ground
L-chins
5:55. All sets unbroken

Seated hip stretch
Foam Roll
Static Stretch

Hard.

3 Rounds
Run upper loop on trails
50 Push-ups (50,50,35-5-3-3-2-2, rested in FLR)
11:13

A little longer runs then I thought.

Heavy

Clean and Jerk

Stretching Hip
Foam Roll, esp IT bands
Olift warm-up

Clean and Jerk-squat style
135x1
175x1
195x1
215x1
225x1
235x1
245x1

These felt pretty good, good turn over.

The week was busy, did not train much. I did see a Chiropractor. Actually, one of the guys I play soccer with is a DC. His specializes in sports medicine. I saw him and he noticed very tight IT bands and hips. This is causing me to not use my glutes when I lift and causing my SI joint problems. The lack of glute firing forces the load to my lower back and hamstrings, which my be causing my low back problems. I will be following up with him, doing more work.

Today, I focused on jumping back a little at the top of the second pull. This should force extension and firing of the glutes. The squat style feels better for me then the split with the cleans.

Clean and Jerk

Foam Roll 10x@
Olift w/u

Clean and Jerk (Split clean, split jerk)
95x1
135x1
165x1
185x1
205x1
225x1-wrist slow on turn over
225x1-felt better
225xf-way over thought it, paralysis by analysis
225x1

First time doing split cleans. They felt good. I may be failing to complete the second pull, need to work on clean pulls.

Post Stretching
Foam Roll

Soccer

Played soccer today. We lost 0-1. I switched out with another guy, we each played about 1/2 the game. I never really got into the groove and only had 2 shots on goal. I do not expect to be sore from this.

On another note, one of the guys on my team is a Chiro. I talked to him about my back issues and will get in to see him this week. I need some professional help getting it sorted out. I really want to get back to doing KB work and serious olifting soon.