Seated box jumps 5 x 3 (worked up to 30 inch box plus 45# plate)
Cleans
Drilled at 50kg, 60kg, and 65kg. Felt explosive for the first time in months. Focused on generating speed through the middle by keeping toes nailed to the floor and by popping shoulders at the top. The bar was flying so much that I had to catch it in a power position most of the time. Had trouble riding it down due to tightness in the groin, but made huge improvement today.
Squat 2-2-2-2
70-70-70-70
This will be the last Saturday where I try to squat after Olympic weightlifting. There's just no reason to do it -- squatting on Tuesdays will be plenty. Groin area was so tight that I made it hard to reach full depth. It was basically a wasted session, but at least I successfully back squatted without tweaking lower back.
Dips 3 x 12
GHD sit-ups/back extensions 3 x 15
Dips were a bit of a struggle -- barely got the last rep on the final set. Three sets of 15 will be difficult next week. A day of push-ups or bench press would probably aid the progression this week. Felt explosive on sit-ups, as I touched the ground with both hands this time and really popped the legs. Back extension were difficult, but I think they're helping to supplement the lower back.
Skill work: box jumps and rope climbs
Found a nice rhythm on box jumps today and was able to knock out a few sets of 15. Need to stick with these and continue to push them during metcons to make them a true strength, similar to double-unders. Did three assents on the rope and felt really good -- nice to know that I've maintained that skill.
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