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Old 10-08-2013, 10:04 AM   #28
Hunter Laing
Join Date: Aug 2013
Posts: 108


am - EQ2

wrist stretches

A1. back body line drill - 3 x 20 sec
A2. weighted shoulder plank - 15# x 3 x 20 sec

Both felt ok. Started to cramp a little in the abzzzz.

B1. HS toe take offs - 3 x 5

These were feeling pretty good today, and I got a couple strong ~5 sec holds. I might start taking both feet off the wall at the same time, because sometimes I pull one leg too far and it throws off my body line.

C1. HS heel pulls - 3 x 5

These also went pretty well, and I had some really strong holds. I need to remember to put my hands a lot closer to the wall than I think I need to because it results in a better body line that has my feet stacked over my hands instead of slightly in front.

D1, wrist conditioning

E1. shoulders-back

Tried my shoulder prehab routine facing the opposite direction, and it felt really good. I'll keep this in the rotation for a while.


pm - OLY

squat mob
stick stuff
AM bar

A1. 2RM pause (3 sec below knee) clean
40 x 2 x 2
60 x 2
64 x 2
66 x 2
68 x 2
70 x 2 PR
71 x 2 PR
72 x 2 PR

These were feeling pretty good today, although my bottom position wasn't feeling as comfortable as usual. 72 kilos is about 158#, and my previous PR on this was 150# so thats pretty good. Also, tweaked my left knee on one of the warmup sets at 40, and I'm not really sure how...

b x 5
40 x 5
62 x 5
66 x 5
72 x 5
77 x 5

These were ok today. Again, my bottom position wasn't feeling super comfortable and my left knee was feeling a little sore from tweaking it during cleans, but these were pretty easy,

C1. FS
b x 10
51 x 5
55 x 5
59 x 2 x 5

These were also easy, and my bottom position was feeling more comfortable.

D1. ankle mob
D2. shrimp - back knee x 3 x 5 each leg
D3. gh raise - 3 x 5 w/ 5 sec dcc

Got to use a real ghd instead of hooking my legs under the pulldown machine, and I can actually do gh raises on it. Got a nice cramped pump in my hamstrings during these.

E1. super squat hip sequence

I need to be doing this after every session. My bottom position feels a lot better when I do.
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