Accels: (100) 8x10, 1x20 (2xstanding, 2xfalling, 2xpushup position, 2x 3 point, 20 from 3 point x 1)
Felt good, could still feel the hammy from being worked on the other day.
Power Clean (from the floor, forgot straps): 135x2, 185x2, 205x2, 185x2, 205x2
Can tell my form is still “off” on these. Wasn’t dropping to catch at all and would like to be getting down to around a quarter squat or so at least.
Squat: (Jugg method) 4x10, 1x26 w/ 190
Left at least 4 reps in the tank. Finally got my squat in “the groove” and felt so much stronger on my last 2 sets than my first 3. Last set left me… well… you know how high rep squats make you feel.
GHR: 2x20 BW
Enjoyed (masochistically?) the high rep squatting. The lighter weights feel like they’re letting my injuries heal up while still getting some quality strength work. Looking forward to tempo tomorrow.
Med ball throws: ~15 backward OVH; couldn’t get them any further than 20 today, didn’t have as much pop (still sore from squats might be the explanation)
Jumps: jumps for height/distance, SLJ x 20 contacts
Accels: (100) 10x10 yards
Hang clean & Jerk (clean each one): 135x2, 175x2, 195x2, 205x2, 225x1,1
Form is awful on these; catching almost completely upright, but they’re fun
Took a neuro final (yes on Saturday morning, those Nazi’s) then did some tempo.
Tempo: (800) 2x2x200
I figured I would work in a day with exclusively longer distance stuff (long distance for me anyway). It’s looking like at the very least I’ll be running the 4x4 and may end up being primarily a 2-4 guy instead of a 1-2 but time will tell.
Came in between 28-30 seconds every time with a headwind on the last three on the straightaway.
HR numbers: 9:30, AVG 155, max 176
Then did some bodyweight abs/pushups/etc. (nothing too taxing) and stretched. Will see how I feel tomorrow and make note of joint/muscle stiffness/soreness, etc. and adjust next week from there. I seriously doubt the lifting will be able to continue at this frequency as intensity increases, but will adjust as necessary.
Then strained a hip flexor (at least I think it was a hip flexor) doing deep, deep ass under the grass overhead squats, greeeeat…
Finished with rear delt work (scarecrows on blast straps and BPA’s), back raises with 50 pounds of chains (15) and a mini-band (15 speedy reps) and abs (one set of 20 on ab roller)
Tuesday 12/14
Rested because of hip flexor woes. Weird, doesn’t hurt to raise knee to hip but can “feel” it on way down and sometimes when walking. Tender to the touch.
Still determining what I’ll be doing today [wednesday], I don’t want to injure myself further or aggravate the injury but I really don’t want another day off. I may go ahead and squat today since I don’t get to the depth that bothered the injury on these, but it may be another upper body day like last week. I know no accels today for sure.
Squat: 215x10,10,25
Holy hell this high rep squatting is gonna kill me
Then left crying in shame.
Thursday
Tempo (1600): 11111-120(5)-11111
No heart rate data
Friday
Deernamic warmup: walked around the ranch, saw deer, shot it, ran after it, found it, carried it back home. Very deernamic indeed. Can’t wait for venison for breakfast and porcupines tomorrow night (bacon wrapped venison stuffed with cream cheese and a slice of jalapeno and onion) YUM. You don’t get more organic meat than this!
Jumps and throws (too wet for track)
Hang clean: up to 225x2 Bench: 155x10,10,10
Just did required reps, pec was feeling a bit “strainy”. Was good for a LOT more but didn’t want to injure myself on something that I just feel like isn’t that important anymore.