Thurs, 10 Nov 16
Block 8, Wave 1 - Clean/Assistance II
Rocked my practical today and hopefully my wound care exam as well. I've still got another orthopedics exam and a competency on hip and knee special tests and mobilizations next week before a brief respite for the giving of thanks and drinking of the nog. I trained at Iron Strong CrossFit again this week for my assistance day because they have a WL bar, bumpers, and enough room to ensure a miss does not equate to death, dismemberment, or destruction of the wall of the garage.
Clean & Jerk
complex x 45
3x95
3x135
3x185
2x225
1x275
2x2x245
I probably should have taken at least one more set between 225 and 275, but it was late and I was feeling good after my snatches last week. Turned out my knee was not quite on board with dropping under the bar to catch 275 and I initially dumped it forward before resetting and slowing down a little when I pulled myself under the bar. Didn't feel too bad besides the stiffness in my knee, but it was enough to keep me from going up any more today, especially since I'm competing on Saturday.
Neutral Grip Pullups/6 Count Shoulder Raises
12xBW/10x15
12xBW/5x15/5x10 - Delts were smoked so I had to drop the weight on the raises.
12xBW - No more raises cause I gotta throw things in 2 days.
Reverse Hypers/GHR Situps
3x{15x180/15x30}
10 Count Burpees (with pullup and pushup)
2x10xBW