Benchmark Testing - Week 3 Day 6

A. Clean and jerk: build to 1RM = 180lb (10lb PR, power clean)

Test was intended to be squat clean but with my hip causing issues, we went with power clean (which is what my previous max was done with anyway).

WU then 3@105-125, 2@145, 1@155-165-175-180-185(failed jerk but close). Hit the clean @ 185, which ties my current (power) clean max, and 180 ties my from the rack jerk max, so that's cool. Jerks felt better than they have in a while; the cleans were ugly from 175 on but jerks just felt SOLID. Psyched! Videos: https://www.youtube.com/watch?v=mbaXLZ7-iVs, https://www.youtube.com/watch?v=rinqmSPHO1E

Really need to get back to solid form for my power clean. I previously had major issues doing the "starfish" (legs out) instead of dropping under the bar, then had solved it - I had a stretch this winter/early spring where my form was really good, I was getting down under the bar in a solid position even at max-level weight, but now I'm back to bad old habits. Not good.

B. C+J: 15 reps @ 80% (145) for time = 3:32

This felt good - power jerked the first 4 reps then switched to split. Cleans were much better form for this - I actually dropped UNDER the bar instead of sending my feet out wide :)

C. WOD: 21-15-9 DL (205)//box jumps (24") = 5:58

I kept a close eye on my hip while warming up for this and then during the WOD; I was prepared to pull the plug if anything felt off. The DLs felt heavy for 205 and they were slower than they would usually be - I took my time, focused on form and on making sure I was activating glutes/hamstring on the left side.

I actually think this may have been good for my hip. Most of the discomfort/pain has been focused on the hip flexor/TFL/glute med, and I think those tissues are getting strained because the rest of my left ass hasn't been f*cking doing anything whenever it can get away with being lazy. On these DLs I really made sure glutes (especially but also hamstring) were activating and working. Didn't have any pain. Box jumps were fine as well - I don't usually do 24" so finding a good rebounding rhythm was a little hard but good once I got the hang of it.

D. 20 min cool down - 10 min bike, 10 min row

OVERALL: Despite the hip issues, this has been a really good week. I hit PRs on three lifts, plus 1000m and 2000m row bests. PRing lifts does not happen for me very easily, so three in one week is pretty awesome.