Friday

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec
A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)
B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)
B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)
C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec
C2. Pull Ups; max reps x 3; rest 10 sec
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

A1. Seated DB Press @ 30X1; 3 x 4 sets; rest 10 sec

30# each hand

A2. Power Clean Cluster- 1.1 x 4 sets; rest 2 min (pull yourself under the bar fast, catch it lower in the partial squat)

120# until last set 130#.  All felt fine except 130s were a little awkward because I'm still fighting going down low enough to catch it.  But coming from the floor doesn't feel like such a big deal anymore and I'm really happy about that.

B1. Strict Pull Ups @ 52A2; 6 x 3 sets; rest 10 sec (add weight if possible)

Negatives--Was surprised at how good these felt starting out.  Last set started moving faster than tempo because arms were failing.

B2. Front Squat @ 31X1; 3 x 3 sets; rest 2 min (heavier than last week)

135#  This was my one rep max when we tested in May so I'm pretty happy about that.  It actually felt better than the 125# last week.  I felt like I went low enough on all of them and I'm losing my fear of getting stuck in the bottom of the squat.

C1. Narrow Push Ups @ 31X1; max reps x 3; rest 10 sec

12,8,7
C2. Pull Ups; max reps x 3; rest 10 sec

10,5,2 (grip was gone from holding dumbbells in lunges)
C3. Weighted Lunges; 7/leg x 3; rest 90 sec (heavier)

45# each hand.  Almost had to put them down on second set and on third set did have to put them down once.  Was a grip issue.

Achilles tendon was really good today.  Have been icing and then wrapping in homemade voodoo floss while doing eccentric calf exercises.  That took the tenderness away almost immediately like magic and it was still a little stiff so taped with KT tape today and felt good.

I'll see how it does with running and jumping tomorrow but I have a lot of hope I can keep it under control now.
1.  Continue keeping hamstrings and calves stretched and loose
2.  Keep using trigger point roller on tendon
3.  Keep using lacrosse ball to keep sliding surfaces around ankle loose
4.  Add in the eccentric calf exercise with the voodoo floss
5. Ice when tender

I think it has a lot to do with hip stability and weak glutes.  I can feel that hip rotate out when I run and with lunges today I had to be really careful to keep my left side stable when that leg was behind me.  Hopefully all these weighted squats and lunges will help and maybe this won't continue to be an issue.