Rachel's Hip, Hip, Hooray Log!

I just realized that I did power cleans from the ground, and I was supposed to do them from the hang position. Sorry!

A. Hang Power Clean @ 2"/4"/6"; 3 reps x 5 sets; rest 60 sec - add weight slightly from last week
65#, 65#, 75#, 85#, 95#
I think my feet were good...elbows, not so much.
(remember FAST elbows and a tight balanced catch. Feet should land in same place each time)
B. Clean Deadlifts - add 10lbs from last week @ 3111; 5 reps x 3 sets; rest 2 min
All at 115#. Felt fine, but my grip was going. Did not ride the bar on my legs on the way down this time.
C. Front Squats @ 3021; 6-8 reps x 4 sets; rest 3 min (let me know how if feels with your hip)
Nope. Started to warm up with just the 45# bar, and it felt the same as the back squats, so none completed.

On another note, I tried to my new lifting shoes today. Not sure that I could really tell any difference yet.

D. Sorenson test - 1 time, hold as long as possible, as soon as you start lowering even a teeny bit, call it and record time, please film and send back if possible
Next time I need to set up something underneath me so that I can tell when I lower. Total time was two minutes, but I know that I lowered at the start, and then stayed pretty level for the rest. I blame my first drop on being distracted by Darla and Jen.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Only one set of two
B1. Single-Arm DB Press @ 2121; 8-10 reps/side x 4 sets; rest 90 sec
Ok, so right at the beginning, I knew that I should have taken another day to recover. Arms were smoked still from Sunday, but I couldn't be there tomorrow so had to go today.
1. L-15#(10,) R-15#(10,)
2. L tried to increase to 20#, only got a few reps and went back to 15#(9) R-15#(10)
3. L-15#(8,) R-15#(10)
4. L-15#(8,) R-15#(10)

B2. Strict Pull-ups @ 21X0; amrap x 4 sets; rest 90 sec
4, 3, 2, 2.5!
C. Side Plank - 45 sec x 3 sets/side; rest 15 sec b/t sides
Completed
+
Airdyne
30 sec @ 80% effort
30 sec @ 50% effort
x 15 sets
Completed. Let me just preface that when I first started at the gym, I loved running, hated rowing. But ever since the airdynes showed up, I love rowing now. Since that's off the table for awhile now, I'm trying to take this as an opportunity to improve and not hate the airdyne anymore.
Calories were between 5-6 each 80% section; total calories 114.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Only got one set of two in five minutes.
B1. DB Bench Press @ 3011; 9-12 reps x 4 sets; rest 90 sec
15#(12) 20#(12) 25#(12) 30#(7) couldn't push all the way up on the eighth rep and bailed. Also could not bring elbows all the down.

B2. Ring Rows @ 2020; 10-12 reps x 4 sets; rest 90 sec
(set ring row distance so that you can complete 10+ reps with good form, aka. squeezing shoulder blades back and together at top) 12, 12, 10, 10
C. KB Side Bends - 10 reps x 3 sets/side; rest 30 sec b/t sides
35# Kb. These were so deceiving. I thought that I'd START at 35 and maybe finish at 53 by the end. It was a struggle to get through 35#.

+
AMRAP in 10 Minute @ 90% effort:
5 No Push-up Burpee Box Jump (NPUBBJ) to 15" box
5 KBS @ 35#
5 cal Airdyne
6+10

A. Hang Power Clean @ 2"/4"/6"; 3 reps x 5 sets; rest 60 sec - stay light
55, 65, 65, 75, 75
Enjoyed this complex. Had a bad rep during the fourth set that tweaked my back a little, but otherwise this felt ok.

(first rep catch at 2" depth, next rep catch bar deeper at 4", last rep catch bar just above parallel at 6")
B. Clean Deadlifts - use weight of current 1RM Clean @ 3111; 5 reps x 3 sets; rest 2 min
(shouldn't feel two heavy, but focus on good positioning, staying on heels, and keeping chest tall)
105#
I recorded my first set and noticed that my hips were going up first. Tried to correct this for the other sets.

C. Back Squats @ 3021; 10, 8, 6, 4; rest 3 min
All sets at 55#.
Not great. I warmed up at 45# and felt fine. Started the first set of ten with 55# and early on (based on my video looks like the third rep) I started feeling pain in my right hip. Very localized. Continued throughout reps 3-10. felt it at the bottom of the squat and the turn. Did not increase the weight on the remaining sets, but oddly enough it stopped hurting during the 8-6-4 sets???
D. Tabata Sit-ups - anchor feet with DBs and keep hands on temples. Score is lowest of any round
(Tabata is 8X: 20 sec on/10 sec off)
9
I forgot to grab an ab mat. Did a couple of warm ups to test the dumbbells and didn't notice until I started about the ab mat. Oh well! Stayed at 12 until the fifth set then dropped to 11, 10, 10, and 9. Legs were burning at the end and it was difficult to keep hands at the temples. Surprised by this one.

A. Double Under Practice - work on getting sets of 2 for 5 minutes
Got the first set of two right away, and then didn't get another set of two until the very end. Talked to Meg about using a metronome.
B1. Single-Arm DB Press @ 2121; 10-12 reps/side x 3 sets; rest 90 sec
Right 12@15#, left 7@15#
Right 8@20#, left 10@15#
Right 10@15#, left 9@15#
Definite snapping in my right elbow on the first round, Colin adjusted range of motion. Noticed that as long as the bend stayed around 91degrees, it was ok. Light snapping on the left, but no pain, and not very irritating. Fairly minor on the left, so I kept full range of motion on that side. Biggest issue is keeping form during the last few reps (not arching back, or rotating shoulder.)

B2. Strict Pull-ups @ 21X0; amrap x 3 sets; rest 90 sec
4-3-3
C. Side Plank - amsap x 1 for each side; rest as needed b/t sides
Right 1:04 & left 1:28
+
Row
30 sec @ 80% effort
Stayed between 2:16 and 2:20/500m during each set. I started to feel my hip around seven minutes. No pain, just that I could feel it. Finished all ten minutes.


30 sec @ 50% effort
x 10 sets