The Week That Was - 4/15 - 4/21

All of the sessions from the 2013 European Weightlifting Championships via All Things Gym here.

Also at All Things Gym: Band Decompression. I show this stuff to everyone who trains. Having had one back surgery, I don't wish it on anyone. Bands can be found at Elitefts.

Alan Watts giving an excellent talk on...well damn near everything.

4/15 - Epsom salt, roller, etc

4/16
Muscle Snatch + OH Squat (1+3) 50x1x3
Floating Snatch (two pulls) 50x2x2 60x2 70x2 80x1 87x1 92x1 97x0 97x1 102x0 100x0 87x1 92x1
Pendlay Snatch Complex 80-80-85
Floating CJ - 60x2x2 85x1x2 100x1 110x1
Reverse Hypers and Neck

(Tiny R knee tweak on the 110 so I shut this down for the day. Nothing special, just keeping it safe. I also took 4/17 and 4/18 off from the blizzard here and some rough days at work.)

4/19
Pendlay Snatch warmup and some Rock n Roll drills
Snatch from Low Box (15kg plate on the floor) 60x2x3 72x2x2 82x2x2 90x1x5/80x2x5
(The reps at 90 were so perfect I wanted to do some work there plus the two days off left me stiff as hell)
Pendlay Clean Warmup
CJ from Low Box - 60xsome 85x2x2 100x1x2 110x1x2 120x1 120xFJ/100x2
Front Squat - 70x5 100x4 110x3x3
Hip Thrust - 70x10x2 110x8x2
Grappler Abs/Cal Back Extensions - Three sets each
Sled Drag - two trips to get the legs opened up a bit

4/20 - Timed Sets (1:15 between reps in the snatch and 1:30-1:45 between reps in the CJ)
Snatch - 80-80-80-80-82-82-85-85-85-85
CJ - 100-100-105-105-105-110-110-110-110-110
Abs and Rev Hypers
(No reason to take max weights when I'm feeling subpar from the two snowdays. Weights are somewhere around 80%, so nothing special; just punching the clock. Going to use these more often on Saturdays going forward.)

4/21 (NOT one of my finer days. Those timed sets really banged up my CNS. BIG FAN.)
Sots Press - 40x5x2 45x5x2
OH Squat - 50x5 70x5
Back Squat - barx5x2 60x5x2 100x4x2 130x3 150x2 160x1/130x5x5
Push Press - 50x5x2 70x5 80x5 (Popped some scar tissue or something in my left index finger so I shut this down. Discretion is the better part of valor.)
Meadows Row - 5x10
JM Press + Chins - five sets each
Four Way Neck + Cal Back Extension + Hanging Leg Raise - three sets of each
Traction