am - EQ2
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
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
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,
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.