A. 10 Unbroken Muscle Cleans @ comfortable weight; Rest 90s x 4 sets
Done @ 85-90-95-100 (9 reps, dipped under on 10th). Happy to hit almost the full set @ 100, 5lb heavier than last time. These felt solid.
TESTING: After the muscle cleans, I tested some power reps and was able to build up pretty heavy. Hit 165, felt really good all the way up, form was solid and no pain/discomfort in glute.
B. 36 Minute EMOM:
1st: BB Back Rack carry 30s
2nd: Right arm only hang off of pull up bar 8-10s
3rd: Front rack KB carry 30s
4th: Left arm only hang off of pull up bar 8-10s
Done @ 210lb for back rack and 44lbs for front rack.
OTHER: Also tested out some slow, controlled air squats. Able to do these without pain/discomfort. In general, squatting movements (dipping under cleans, air squats, etc) are feeling a lot better. The main issue remains hinging movements - I think I'm going to be able to squat in general before I'll be able to pull from the floor or deadlift at all. The main discomfort now comes in movements when the posterior chain is engaged while stretched.
Solid - and that is a super heavy power clean for where we are at....awesome to hit that pain free! We will begin working in knee flexion type movements after we deload, hip hinge will probably be 2-3 weeks after that based on your feedback ea week.
ReplyDeleteSounds good! I was super psyched to hit 165 from the pocket. I'll keep giving feedback and seeing where things are.
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