Sun, 23 Jul 17
Block 13 Wave 2 - Cleans and Assistance @ Fresno State
Last day in Fresno before heading back up to San Fran for a day trip and then flying back home. The AC unit in Nick's apartment decided to poop the bed and die during a massive heat wave, so that was fun. Thankfully the maintenance guy was able to provide a very large portable AC unit that was able to keep things from getting all heat strokey, but it was still damn hot (106 degrees outside and it is a top floor apartment). Fortunately, it was nice and cool in the weight room when we went in to train. My hip/low back had been bothering me a little bit since Friday, but I was able to keep it in check most of the time with a combo of RPR, soft tissue work, and stretching.
Hang Power Cleans
complex x 45
complex x 95
2x3x135 - First set didn't feel good at all.
3x185
3x205 - I need to keep the bar closer/keep my lats tighter (thanks Nick)
2x3x225 - Working on accelerating faster as I come over the knee to stay off my toes, 2nd set better than 1st.
1x225 - Went really fast and it was MUCH better and also hurt my left hip a lot so that was all for today. I kind of had an idea that was going to happen, but I think I was in denial so I ended up being a big dummy.
Fat Gripz Circus DB C&P
band warmups
6x60 - Right side, 3 strict presses and 3 push presses
I tried to do the same thing on with the left arm and my hip was having none of it. Just picking it up made it worse and I stopped because I was in pretty significant pain right now.
Alt Arm Horizontal Band Pullaparts
2x15ea x mini band
Bent Reverse Flys
2x15x5 - This did not bother my hip or I would not have done it.
Back Extension/Feet Up Crunches
2x{15xBW/20xBW} - I played around with a couple different ab exercises until I found one that didn't bother my psoas.
