Bench Press

Foam Roll 4min

Bench Press:
135x3
185x1
205x1
225x1
245x1
255x1
265x1-All in (max, TM 240lbs)

Used HD bar.

Prehab Supersets Shoulders/Core:
Ys x10 (10lbs DB)
Plank 60s
Tsx10
Side plank 30s
Wsx10
Side plack 30s
Us x10 (5lbs plates)

Static Stretching

METCON Circuit Run/Muscle-ups

Foam Roll 5min
Static Hamstring Stretch
Figure 4 stretch
Dynamic Movement 5@
-Reverse Lunge w/Twist
-Sumo Squat to Stand
-Side to Side
-Scorpion
-Inch Worm

Physioball 10@

3 Rounds for time:
Run 400M (block)
5 MUs (4-1,3-1-1,2-1-1-1)

10:40

Ran slow, muscle up took the time, no misses on the MU

AIS Stretching

Weighted Chin-ups

Foam Roll-5min
Static Hamstring Stretch
Figure 4 Stretch
Movement prep 5@
-Reverse Lunge w/ twist
-Sumo Squat to Stand
-1 Leg Deadlift w/2.5lb plates
-Lateral Lunge

Chin-Ups
BW (185) x5
+35lbsx1
+53lbsx1
+70lbsx1
+90lbsx1
+105lbsx1
+115lbsXf-chin just missed getting over the bar

Current Chin-up max: 290lbs

AIS Stretches for legs only

Back Really tight. It feels like a pulled muscle in lower back.

Mobility:
Foam Roll
Low back stretches

3 rounds:
25 Walking lunges
25 push-ups

Walking lunges felt good.

Clean and Jerk

Foam Roll
Seated hip stretch
Joint Mobility
Olift mobility

Clean and Jerk (lbs)
135x1
185x1
215x1
235x1
255x1
265Xf-cleaned it, felt back "give", not extension on receiving the bar, back instantly got tight. Stood up the clean, but dropped the weight.

Went to the chiro this morning and he did some soft tissue work. I took the week off, went up to Door County, sat a long time in the care. These all felt pretty good and quick.

We will see how the back holds up. This is getting too old.