020723

Pwr Snatch + Hang Pwr Sn

95Lbs ×3, 115×2×3

Front Squat 115×5, 165×3, 205×4×2, 205x3! Left "groin" strain

Terminated workout on that third set of five sets I'd planned.

*left gym. Straight to hot bath.

Happened squatting a weight I have extensive recent experience with. 

Literally no warning. Weird angry electric pulse from Crotch to midthigh - some agitated baby alligator adductor...maybe.

5th set of 7 total planned. Was just a routine 205Lbs x4x5 - I'd done x4x4 2 weeks ago, literally built up from x2x4 over WEEKS! 😡.

Been pushing hard gym and studio. Little dry little under fed long computer sit before session. Not supporting the output, you know?

Didn't leave crib Wednesday in an abundance of caution.

I'd experienced a Hambstring thing like this in August while front squatting...but lost 5-6 months when I pulled other thigh adductor (groin) 15 years ago...

Not sure which type injury it is.

Curiously, I had this pin point back pain (rare) right of spine for like 3-4 days that disappeared after the event.

020623

Workout 

Morning ;

Arm Circles 

Standing Chest Stretch 

OH Standing Lat Stretch 

Superset A:

Dips 4, 6, 8, 4, 6, 8

Pulsing Lower Body Stretch 

6:25pm

*met a b-boy in my building 

Runner's Stretch 

Straddle Stretch 

Wrist Mobility 

HOH +Rocks x10x2

Rocking Planks (Planche Prep)

Superset B:

Handstand Soft Kick Ups x:20 x2

KOT Walking Low Lunge x5x2

Superset C:

HS Cart Outs Rt x3, L x3, Rt x3 

Chair + Foot Tags x5x2

Wall Stab PU L x5x2

Superset E:

Shoulder Roll* x3x5

Hops x10es x3

(*SR tough today)

Superset F:

Quarter Coin Drop x3x3

HOH  POP to Chair x3x3

- then -

8-9 more sets of 3reps varied drills toward Windmill just being loose and trying to find COG on upper back and shoulders...

After-party;

Superset G:

Push Up + Down Dog x8x2

Tyson 2-Way PU x8x2

Shoulder Roll to Chair x1x2

020423

Warm Ups
Standing Bilat Chest Stretches (super necessary)
Dead Hangs x 00:10x3
NO Arm Circles
Barefoot BB Sq 45x5
Runner's Stretch
KOT Lunge Stretch

Workout:
Superset A:
Chins x3, x2, x1
Sq Warm Ups 135x5, 185x3, 215x2, 245x2
Superset B:
Eccentric Chins (5/5/5/5) x3x2
Squat 265x2, 275x2x2, 205x2
Superset C:
Clean Pulls 135x3, 185x3, 205x3
Jump for Height x2x3
-then-
DB Bicepy Hollow 8Lbs x15x3
Quad Stretches
Squat Stretch

Sent from my iPhone

020423

Warm Ups
Standing Bilat Chest Stretches (super necessary)
Dead Hangs x 00:10x3
NO Arm Circles
Barefoot BB Sq 45x5
Runner's Stretch
KOT Lunge Stretch

Workout:
Superset A:
Chins x3, x2, x1
Sq Warm Ups 135x5, 185x3, 215x2, 245x2
Superset B:
Eccentric Chins (5/5/5/5) x3x2
Squat 265x2, 275x2x2, 205x2
Superset C:
Clean Pulls 135x3, 185x3, 205x3
Jump for Height x2x3
-then-
DB Bicepy Hollow 8Lbs x15x3
Quad Stretches
Squat Stretch

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020523

Run 0.08 miles
Row 2000m
Run 0.08 miles

My perceived exertion was a rpe 5-6 but I'm way out of target of zone 2...

Might be a lil under the weather and/or overtrained...

011923

Get Loose:
Dead Hang x00:12-15 x3 - done w Twisting and closing Anterior Riblets (Seratus Anterior)
No Shoe Bar Work x3x3
Runner's Stretch and SA Push Offs x8x2
Standing Chest Stretches

Workout:
Power Snatch 95x3
Snatch 95x2, 105x2, 115x2, 125x1, 135x1x2 (smokin fast!)
24" Side Step Ups x3x3
SL Floor Touch x6x3
Russian Leg Curl x8x3

Quad Stretches
Squat Stretches

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011923

Get Loose:
Dead Hang x00:12-15 x3 - done w Twisting and closing Anterior Riblets (Seratus Anterior)
No Shoe Bar Work x3x3
Runner's Stretch and SA Push Offs x8x2
Standing Chest Stretches

Workout:
Power Snatch 95x3
Snatch 95x2, 105x2, 115x2, 125x1, 135x1x2 (smokin fast!)
24" Side Step Ups x3x3
SL Floor Touch x6x3
Russian Leg Curl x8x3

Quad Stretches
Squat Stretches

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011223

Trunk Rotation x10x2
Neck Bridge x00:30x2
Wrist Mobility
RVS Neck Bridge x00:30
Back Bridge x00:24

Superset A:
HdS + HdS Pike Straddle x00:50, x :60, x :75
SL Floor Touch x6x3
Superset B:
Chair + Foot Tags x10x2
HOH + Rocks x10x2
Left Wall Stab Press x6x2
Superset C:
No Momentum Shoulder Roll x3x4
Standing Straddle Stretch 00:24x4
-then-
Shoulder Roll + Kick/Slide x4x4

After-party;
Superset D:
Pull Ups x4x3
Hanging Knee Ups x4, x6, x8
Superset E:
Chin Ups x4x3
Supinated Active Dead Hang x00:24

Stretch and Chat 05:00
80 Min 496 Cal

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011223

Trunk Rotation x10x2
Neck Bridge x00:30x2
Wrist Mobility
RVS Neck Bridge x00:30
Back Bridge x00:24

Superset A:
HdS + HdS Pike Straddle x00:50, x :60, x :75
SL Floor Touch x6x3
Superset B:
Chair + Foot Tags x10x2
HOH + Rocks x10x2
Left Wall Stab Press x6x2
Superset C:
No Momentum Shoulder Roll x3x4
Standing Straddle Stretch 00:24x4
-then-
Shoulder Roll + Kick/Slide x4x4

After-party;
Superset D:
Pull Ups x4x3
Hanging Knee Ups x4, x6, x8
Superset E:
Chin Ups x4x3
Supinated Active Dead Hang x00:24

Stretch and Chat 05:00
80 Min 496 Cal

Sent from my iPhone

011821

Stretches 05:00

Superset A:
Neck Bridge x 10 Rocks x2
HOH + Rock/ Bail Left x 10/4
Superset B:
HdS Candle + Straddle Pike 00:24+00:24 x2
RVS Neck Bridge x00:24x2
Back Bridge x00:10x2
Superset C:
Chair + Foot Tags x5x2
Straddle Butt Spin x4
Lying Rotation x10x2
Superset D:
No Momentum Shoulder Roll x3x2
Hindu Squat Hold x00:18x2
-then-
"Progressively more kick into" Shoulder Roll...
x3x5 (Last one in windbreaker👌)
-then-
Dips x5x6 (01:30 rest)

020723

Morning ;
Arm Circles
Standing Chest Stretch
OH Standing Lat Stretch
Superset A:
Dips 4, 6, 8, 4, 6, 8
Pulsing Lower Body Stretch

6:25pm
*met a b-boy in my building
Runner's Stretch
Straddle Stretch
Wrist Mobility
HOH +Rocks x10x2
Rocking Planks (Planche Prep)
Superset B:
Handstand Soft Kick Ups x:20 x2
KOT Walking Low Lunge x5x2
Superset C:
HS Cart Outs Rt x3, L x3, Rt x3
Chair + Foot Tags x5x2
Wall Stab PU L x5x2
Superset E:
Shoulder Roll* x3x5
Hops x10es x3
(*SR tough today)
Superset F:
Quarter Coin Drop x3x3
HOH POP to Chair x3x3
- then -
8-9 more sets of 3reps varied drills toward Windmill just being loose and trying to find COG on upper back and shoulders...
After-party;
Superset G:
Push Up + Down Dog x8x2
Tyson 2-Way PU x8x2
Shoulder Roll to Chair x1x2