Warmup
(1) 5 x 5 deadlifts + 5 hang cleans, 20 kg
(2) 3 x 10 weighted pullups, 10#
3 x 15 back extensions
(3) Bike - CFE intervals: 1/1 pacing
0:45 on/off, 1:30 on/off, 3:00 on/off, 6:00 on/off, 3:00 on/off, 1:30 on/off, 0:45 on/off
Gear 6 on the way up, gear 7 on the way down
2x, 30 second rest:
20 calf raises
10 single leg calf raises, R/L
20 calf raises
(4) Couch stretch
- Notes: Tried out some hang cleans today and they feel completely fine. Deadlifts feel good too. I assume pain free movement is OK and I might start programming some hang cleans in, miss doing them.
- Nutrition: Pretty good, had a little bit of junk today but hardly anything worth mentioning. Been really clean lately in general.
- Body: Got a serious deep massage on my hip flexor/groin area today that just about made me vomit myself. It is definitely sore to the touch right now but I think it was a good thing to get in there break down that tissue. We ruled out several possibilities and it looks like it is indeed a strain, most likely to my sartorius. Not that the specific muscle really matters. We are going to keep doing this massage and maybe some e-stim, and hopefully get this cleared up in the next couple weeks.
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