Daily score: 7
Workout:
A. Power clean x1/hang squat clean x1/front squat x3; rest 2 min x5 complexes
105, 115, 115 to 75, 85, 95
B. Thruster; 3x3; rest 2 min
85, 85, 85
C1. Front rack DB walking lunges; 20 steps x3; rest 2 min
with 35's x20 x3
C2. Pistols; 14 reps AFAP x3; rest 2 min
:33, :36, :35
+
3 sets each for time:
10 power snatch 55#
10 TTB
25 foot hs walk
rest as needed to recovery bw sets
3:21 (10/5.5/10.5.10)
2:22 (10/4.3.3/15.10)
2:30 (10/5.3.2/10.10.5)
On the third set of the complex I caught the squat clean and it slipped a bit on my left shoulder and pulled something in my upper back. I dropped it immediately without standing up. I laid down and moved things around and Marc (who technically is a chiropractor) did some pinning and stretching/strain counterstrain and that really helped. I think by stopping right away and whatever he did I prevented it from full on spasm. In five minutes I felt pretty good so I carried on with light weight. By the time for the WOD I was feeling pretty confident. Next day it's just a little off, tight upper back. Other than that...things went well. Third set of pistols started to feel harder, first set felt easy. So great to get some HS walking practice in a WOD...went pretty well. Feeling pretty gross the next day after eating too much at thanksgiving. Ready to get back on the 'tracking' train. Thanks!
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