Clean and Jerk

Foam Roll
Joint Mobility

100 Skips
10 BE
10 Kipping Pull-ups
10 Push-ups

Olift Mobility
Sn Bal 45x5
Scarecrow Sn 45x3
Hang Sn 45x5
H. Cl+PJ 45x2

Clean and Jerk (3+2)
135 (50%)
165 (61%)
185 (68%)
195 (72%)
205 (76%)
-Belt, shoes, sleeves

AIS Stretching

Felt the R side muscle of lower back, now 30min later feel in my R lower back (muscle) and R glute.

Edit: a few days later 2 Dec 2011

I should not have done this workout. I should have done the follow, which was part of my long term plan. I should have "kept the plan the plan"
C&J up to 185
C Pull 195/205
FS 210, 230, 250 all for 3 reps. Live and learn, but more and more, keep the plan the plan. Next time I visit this scheme, take complex up to 195, if 185 feels okay. Cap it there.

KB Swings/Dips METCON

Foam Roll
Joint Mobility
Olift Mobility

Sn Bal 45x5
Hang Sn 45x5

KB Warm-up
BGBS 25lbsx10
GS 35x10
KB Swings
35x10
45x10
53x10

METCON
20-15-10-5

70lbs KB Swings
Ring Dips

All sets unbroken, but took a few secs b/t sets

Post:
Static Stretching
Foam Roll
Lacrosse Ball to sacral fascia
AIS Stretching

No acute injury with swinging the 2 pood, but my R lower back and R glute is tight after session. Took 2 Motrin post training. Did an extended warm-up, took time to set before each set of swings. Thought overall form felt good.

Snatch, Front Squat

Foam Roll
Joint Mobility
Olift Mobility

Snatch Balance
45x5

Hang Snatch
45x5

Snatch-all received low
95x2
125x2
145x2
165x2
175x2

Snatch Pull
185x3
205x3-last one pulled to sternum

Front Squat
210x3
230x3
250x3

Ab wheel 1x30

Static Stretching

Had the kids downstairs. Whole session took about 50min due to watching them. FS felt good, probably because I trained a little slower today.

Hang Snatch, Push Jerk, Front Squats

Foam Roll
Joint Mobility
Olift Mobility


Hang Snatch
95x3
125x3
145x2
165x2

Power Clean, Push Jerk (1+3)
165
185
205

Front Squat
205x1
225x1
245x1

Roman Chair Sit-ups: 2x15

Side Twists black band 10@

Static Stretching

Snatch

Foam Roll
Joint Mobility
Olift Mobility

Snatch Balance
45lbsx3

High Hang Snatch
45lbsx3x2

Snatch(lbs)
95x3
125x3
145x3
155x3
-All felt good and crisp, felt good getting under the bar. Note the High hand snatch and snatch balance in warm-ups

Snatch Pull
175x3
195x3

Front Squat
205x3x2

Ab wheel x25

Static Stretching
A deload week for FS, happy with effort today.

Kettlebell Work

At 8pm....

Foam Roll
Joint Mobility
Olift Mobility

TGU 1/1
35lbs
45lbs
53lbs
70lbs-R was harder then L

KB Complex
5 2-handed Swings
5 L hand swings
5 R hand swings
5 L snatch
5 R Snathc

35lbs, 45lbs, 53lbs bell

2 Handed Swings
70lbsx10
70lbsx15

Plank 2min
Hip Circles
Side Plank 30s L
Side Plank 30s R

AIS Stretch

Well, I did not know if I should go or not tonight. Long week, my R hip was feeling tight all day, especially tonight. I thought twice about doing this, but during it, all felt okay. The snatches w/53lbs were a little uneven, R>L. 2 handed swings are feeling great, 1 hand a little twisted. Need to focus here. No acute injury tonight, will see if it holds up.

Note to self, my back/R hip was tight before swinging the bell. I did feel 1 Pop during the R TGU, and a few of the 53lbs snatch did not feel right, but no acute injury.

Clean and Jerk, Front Squat

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (lbs), sleeves, belt shoes
135x1
185x1
215x1
235x1x3

Front Squat, sleevesm shoes
205x3
225x3
245x3

Static Stretching.

Clean and Jerks felt a little heavy, not too crisp. But, hit all 3 without incidence.

Hang Snatch, Power Jerk, Front Squat

At 7pm...

Foam Roll
Joint Mobility
Olift Mobility

Hang Snatch
95x3
125x3
145x3
160x3

Power Clean+Push Jerk (1+3)
165
185
200

Front Squat
205x3
225x3
245x3

Supersets
Reverse Flies 10lbs DB 3x10
Planks 90s,60s,30s

Static Stretching

Tonight felt allright. No acute pain during lifts. Felt R side, nothing big. Took precautions moving the weights. Now, a little later, R side feels a little tight.

KB Swings

At 7:30pm, after a lot of food.

Foam Roll
Joint Mobility

KB Swings
45lbs 10-15-20
53lbs 10-15-20
70lbs 10-15-15
Total: 130 swings

AIS Stretching

Well, the swings were a gamble. It was late, but I felt like doing them. Historically, KB swings have probably been the number culprit in my back/SI issues. No doubt, it was a result of "squatting my swings". A lot of patterning and now this. I did not have the last set of 20 in me with the 2 pood. I stopped at 15. No injury noted during the swings, but now 30min, lower back, right side is feeling tight. We will see. But, "if the heaviest bell you swing is the the heaviest bell you swing, it will always be heavy". I need to be swinging the 70lbs.

Snatch, Front Squat

Foam Roll
Joint Mobility
Olift Mobility

Snatch
95x1
125x1
135x1
145x1
155x1
165x1
175x1
185x1x3
Most were power snatches

Front Squat
205x3
225x3
245x3

AIS Streth

METCON/Circuit

Foam Roll
Joint Mobility
Olift Mobility

4 Rounds
10 DH Pull-ups (10,10,10,7-3)
25 Walking lunges w/35lbs DB
15 Roman Chair Sit-ups

AIS Stretching

This hit me pretty hard. Went with walking lunges vs. KBs to work the posterior chain, but give my lower back a break.

Clean and Jerk, Front Squats

Foam Roll
Joint Mobility
Olift Mobility

Clean and Jerk (2+1)
135
165
185
195
205
-belt, shoes, sleeves

Clean Pulls
215x3
235x3
-shoes, belt, sleeves, straps

Front Squat
195x3
215x3
235x3
-Shoes, sleeves

Later...
Static Stretching
Figure 4 stretch

Later....
Foam Roll
Static Stretching

Hang Snatch, Push Jerks, Front Squats

DH Pull-ups
1,2,..5
5,4,..1

Joint Mobility
Olift Mobility

Hang Power Snatch
45x3x2
95x3
115x3
125x3
135x3
145x3
155x3

Hang Clean+Push Jerks (1+3)
155
175
195
-Want to do PP, but were more PJ, last one at 195, I leaned back and push it out, but this pulled my right sided lower back, too much lay back. Did not feel serious injury.

Front Squat
195x3
215x3
235x3

Supersets:
Tx10
Plank 60s
Yx10
Plank 45s
Tx10
Plank 30s
Yx10
10lbs DBs used

Static stretching

Extra lift day, focusing on upper back and shoulder strength. Will monitor my right lower back, next time, don't worry about PP vs PJ, use your legs to drive the weight overhead. That is the point.

KB Swings/Snatches

Joint Mobility
Movement Prep
-Supine Scorpion 5@
-Prone Scorpion 5@
-Lunge to instep 4@
-Reverse lunge w/twist 4@
-Sumo Squat to stand 4@
Olift Mobility

45lbs KB

Swings
2x(10, 15, 20)

Snatch
3x10L/10R

AIS Stretch
Figure 4 Stretch

KB swings felt fine, snatches R hand felt good. L hand form off, twisted some with right side to compesate. Felt it in R lower back (muscle, no SI).

Snatch, Front Squats

Foam Roll
Joint Mobility
Olift Mobility

Snatch
95x2
125x2
135x2
145xF
145x2
155x2
165xF
165x2 75%
The lighter weights felt crisp, after 145 felt a little off.

Snatch Pull, straps on #2,3
185x3
195x3-Did not pull high enough

Front Squat
195x3
215x3
235x3-Felt strong, no belt

Ab wheel 2x15

Static Strecthing

Clean and Jerk

Foam Roll
Joint Mobility
Olift Mobility

Hang Clean + Jerk
45x3x2

Clean and Jerk 3+2 (shoes/belt)
135
155
165
175

Clean Pull (straps)
185x3
195x3-got lazy on #1, did not m/t strong back arch and weight on heels, the bar pulled my shoulders forward, stretching out my sacral fascia. I felt it then, finished the set.

Back Squat
195x5
215x5
235x5

AIS Stretching

I need to focus on maintain strong back arch throughout the clean, not just the first pull. This is how I hurt myself a few months ago. Need to work on that. Need to focus.