The Training Week That Was - 12/16 - 12/22

12/16
Kneeling Jumps up to bar x3
Front Squat 60x3x2 80x2x2 100x2 120x2 130x1 140x1 150x0 150x1 130x1 135x1 140x3
-150x1 and 140x3 were recent PRs (I've done better, but in gear and about fifteen extra pounds) and also managed to spring a leak in my nose on the third rep @ 140. Might be finally starting to figure out this whole "front squatting with straps" thing, hopefully just in time to start back with normal front squatting.
GH Raise 5x5 w/ 10kg plate behind head
Cal Back Extension - 3x15
Chinese Arches - 3x w/ 35kg
Hypers and Traction

I was supposed to do some Zerchers and some other things, but since the front squat went so well I dialed back and just did my usual accessory work.

12/17
Foam rolled out IT bands/inner thigh/quads
Five minutes accumulated in bottom squat position (shoes on)
Five minutes accumulated in bottom squat position (no shoes)
Epsom Salt bath

12/18
Single Leg Box Jump 5x2
Back Squat 60x5 90x3 110x3 130x5 140x5x5
GH Raise (unweighted) 3x15
GH Sit-Up (unweighted) 3x20
Reverse Hypers 2x10
Foam Roller and some squat time
(The SSB squats and the squat accumulation time is really helping everything. Highly recommend the SSB work and 5-10 mins of squat time on your off days. I think the SSB has been very helpful with helping my posture become more upright in the hole and I highly recommend it)

12/19
Box Jumps 3x2 then Kneeling Double Jumps 3x3
-(a kneeling double jump is a kneeling jump + immediately jumping for max height like a vert test. It seems to help me with clean recovery.)
SSB Squat bar x5 70x5 90x4 110x4 120x5x3
Tried some behind the neck presses; hand still too swollen
DB Iso OH Press up to 60x8x3 (R hand) and 40x8x3 (L hand)
Iso Pulldown 4x10+10
T-Bar Row 4x12
Cal Back Extension 4x15
Weighted Plank 4x
Traction
Rolled out IT bands and Inner Thighs + a couple mins in the squat

12/20
Kneeling Jumps 2x3
Front Squat up to 115x3x3 (No carbs since Saturday, running out of gas)
GH Raise BWx8 10kgx6 15kgx5x3
Chinese Arches 25kgx1 40kgx1 50kgx3
Traction
(Blessed, blessed carbs for the first time since Saturday)

12/21 - Off

12/22 (Woke up late, legs DO NOT move quickly or bouncy first thing in the AM)
Tried some jumps but the body wasn't having it. Hand wasn't digging back squatting so I went to the safety squat bar.
SSB: barx5 70kgx5 90x5 110x3 130x3 140x2 145x2 150x1x2
Did some very light snatch pulling from deficit @ 60kg. Hand feels MUCH better than last time I pulled.
Got my hand worked on again at the chiro. It still hurts like hell to get this thing adjusted, but it's getting closer.

-Just got a new pair of knee sleeves from Rehband and Jackal's Gym. This is the first time I've ever worn them and I'm not used to wearing them. I THINK they fit correctly, but it's a new feeling. They feel a little large, but I also haven't tried to clean or snatch in them yet. I have to think the fit for the Olympic lifts are a bit different than just squatting. Any thoughts on the sleeves out there, let me know.