unilateral

okay rly taking break from hang power cleans.

starting stretching L midback more, also have noticed L posterior hip pain more these days. hmm.

foam roll--tight R midline above inner ankle, tight R quad

5 FTW squats
medium-low step-ups 3x8 (extra set on left), noticably less stable/endurance on L
alternate with 2x8 hip cook lift

3x12 eccentric calf raise
2x8 roman chair anterior core knee raise

3x6 empty bar clean position split squat--noticably weaker left quad/glute (when stepped out w/ right)

25min/6mi stationary bike

Light

Light day
3x85,5x85,5x85,3x95 hang clean

2x65 split snatch, not so great feeling

20min/5mi stationary bike
1km row
Short planks
Eccentric calf 3x9

pcardio

friday may20
reducing volume:

power clean 95x3,100x2,105x1,110x1

stationary bike 8.6mi (~30min)

sunday may20
should clarify that have been working on hang power clean #ayep

power clean 95x2+2,100x2, 105x2,110x{fail+fail}, 100x2

work on:
heels, hamstring load,
pull to mid-thigh then hip fwd pop

need to learn how to combine hip pop w upward jump?

split snatch empty bar
empty bar overhead squat 1+1
45+45 farmer's walk

stationary bike 9.0mi (~30min), work on using both hip flexors (up) + hamstring/glute (down)

deload

warmup
powerclean 85x5, 95x3, 100x2, 105x1
stationary bike 8.4mi (~28min)

recover

recover from last tourney which was a bit of a biotch since i took 5 days off the week before and only started training the tues of. sat wasn't too bad, sun worse. knee unhappy b/c front squats that previous tues i think, still a little tight a few days after.

not running too fast by 2nd day's end but could still pull off 5-10s quick bursts every once in a while. r ankle sprain slightly bothersome here and there, left ankle area / heel a bit too. time for foot rest!

looks like a def put on a little weight since end of last summer, i think last three months have been a bit more fat, three months before that was a bit muscle.

wed (yesterday): powerclean 75x5, 80x5, 85x5, 80x5, 95x5 (abort the second, but rest and then did last 4). stationary bike 7.5mi (abt 27min).

still trying to fig when to start next cycle, but think i def noticed vert increases (plus my sky timing might just be better?)

run run

so, we actually do have another tournament? o rly? umm tues before the tourney start trainin' again.

took the weekend off, hard off, but at least trained last monday (1mi run, power cleans), last wed (run? 65lb single leg BB DL)

today (tues): 2mi trail run, power clean 65x5, 75x5, 85x5, 95x5, 90x3+3, font squat 85x2+2, farmers walk 45+45, stretch lateral (inside) hamstrings, a few 45lb swings, 1.1mi treadmill run, 4mi stationary bike (~155-160 which is limit of aerobic, a few barely anaerobic runs there)

tmrw c-team practice, maybe bike&lift a bit in the morning? not sure will see how it feels