Woke up with back feeling pretty tweaked. Popped a couple of Motrin and spent about 15 minutes on spine mobility before hitting the workout. This has been a pretty bad week as far as back pain.
A. Power Clean Cluster @ 80%, 1.1.1.1. x 5 sets, rest 3 minutes.
Results: 205# straight through. These felt pretty good and probably could have gone heavier.
B1. Clean Deadlift, 8.8.8.6.6. Rest 3 minutes.
Results: 225,225,245,245,245. Haven't done much deadlifting in quite a while so was trying to feel things out instead of going super heavy.
B2. Handstand Push-Ups, 4-6 rep @ 30x0, rest 3 minutes.
Results: Uggghhh!! I still really, really suck at these. Had to scale to one abmat as I could only manage 2-3 reps going all the way to floor. Did these all slow and strict because of concern over weight bearing on my cervical spine. Need to continue to work on these. There is no way I will qualify for anything with glaring weaknesses like these.
C1.Alternating Barbell Step-Ups, 10 reps x 4 sets, rest 1 minute.
C2. Db row @ 20x0, 8-10 reps x 4 sets, rest 1 minute.
Results: Did these with 50#.
D. Back Extensions, 3 sets x 10-12 reps, rest 2 minutes.
Results: 3 sets of 12 reps at nice slow tempo.
Cash-out: Unbroken Double Under Ladder- 10...20...30............100
Results: screwed up on my set of 50 and then rope broke on set of 100, lol!
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