Weightlifting practice

Went to my first weightlifting practice in a billion years. And I arrived late, per usual -- I just can't be on time for Saturday morning at 10am. heh

With the status of my back*, my plan was just to work my speed and bar path at light weights. Coach approved.

2 front squat + 3 back squat + 1 jerk behind the neck4 sets at 70%

I worked up to 65#. The back definitely got a lil "twingey" when I was squatting. Also, I hate jerking b.t.n. at light weights -- love it at heavy weights, though.

Power snatch - 2 reps
4 sets at 80%

Did full snatch, and slowly lowered the barbell through each of the positions to set back up for the 2nd snatch. Worked at 65#.

Power clean - 2 reps
3 sets at 80%

Full clean. Worked at 85#.

--
Get Strict - A
Did 3 sets of 10 strict pullups with the skinny band. They were still broken up: 6-2-2, 7-3, 6-2-2. I was pumped the second set I got 7. Can't wait to get all 10.

I skipped my assistance exercises. Booo on me for that.

I do feel like with these long sets I'm learning the way to fire my muscles at each point in the movement. For me the issue has always been the bottom. I am doing my best to eliminate using any "shoulder pop", and start from a true dead hang. Husband says a tiny pop is OK by Marine Corps standards -- so my ultimate goal will be to do 10 strict with no bands and maybe an itsy bitsy shoulder pop to get out of the hole. :)

--
Here's the deal with my back... It's not that I am in pain in my trouble spot. It's just that I can feel when I'm moving that muscle, in a way that's not normal. For example, if you "felt" your bicep flexing as you sipped from a glass of water, that would be weird. Well, I "feel" my Q.L. "flexing" as I squat, or lean over or put on my socks and shoes.

So while I have had any big "tweaks" -- that is my word for super excruciating muscle spasm things that were happening before I took a ton of rest -- after a few good workouts, I can "feel" my trouble spot.

It's so hard to know how to respond when coach is asking me "how's the back feeling".

TGU's are ruining my shoes

Another nice relaxing WOD at the gym on base. I used to hate working out there, but I truly love my AM workouts with friends these last few weeks. Sucks that I'm moving 30 minutes away to be closer to the gym I coach for now.

3 rounds:
15 wall ball shots (used 12#)
10 Turkish get-ups, each side (20# kettlebell)
15 knees to elbows

No timer on this one.

My friend did 10 total the first round, and stuck with that. I did 10 each side, then 8 each side, then 5 each side. Went for 5 in a row each arm, but the left arm was too weak. I think I was doing 3's by the last round on the left.

The part where you "bridge" your hips up, and then sweep your leg through and put your knee down -- well I guess I scraped my shoe on the ground a lot, because I'm missing from rubber. The toe rubber of the Nike's I've been wearing do not hold up well from burpees, pushups or TGUs. Boo.

--
After the WOD I did the "B" day from my pullup program.

On the minute for 10 minutes:
6-10 second hold with chin above bar. Used pullup grip.

One the minute for 10 minutes:
6-10 second negative. Had to switch to a station with neutral grip for first 7 sets, then I did a wide-ish pullup grip for the last 3 sets.