March 2-5, 2017

13 Weeks post ankle Surgery

My 1st week back to “full” training was spent in Columbus, OH at the Arnold classic. At 1st I wasn’t too happy about this situation, but it ended up working out very well. Even though I’ve been approved for “full” training , we still have to ease me back in and slowlllly increase the intensity and volume. Which sucks, so bad, but it’s absolutely necessary.

Thursday we drove to Columbus, but I wasn’t about to miss a day of training during my 1st week back, so AS SOON as we got there, I found Coach Don, and let me do a fun a little snatch complex to shake out the drive.

  • Snatch + Hang Snatch + 2 OHS up to 60Kgs x3

It was really fun, but that’s literally all I did training wise that day.

Friday Training was fun, still really short, but fun. It was my 1st time doing jerks in over 15 weeks. They felt surprisingly really good! Everyone kept telling me I could come back much stronger than I think, and they are probably right.

  • Power clean + jerk up to80kg 3×1
  • Power clean 85kgx1 90kg x1 (90% of my best ever power clean)
  • Squats 4×10 75kg, 4×5 95kg (back and forth)

Shoulder Bro session

  • Plate raises and such

Core work

  • Banded dead bugs 3×10 e +
    • Plank Lat Pulls 3×10 e

Saturday, we had at least one athlete in every single session, so the coaches were too busy to watch me. Which means, I wasn’t allowed to do any Olympic lifting. I’m assuming because Coach Don doesn’t want me to develop any bad habits as I return to the lifts. So everything on Saturday was strength work, and still pretty light weights.

  • Front Squat80kg 5×3
  • Snatch Deadlift 5×3 90kg
  • RDL 5×8 65kg

It was a good 1st week back to training. I’m having so much fun and I’m super excited to start pushing my numbers again!1 Lets gooooo.

Bodyweight: 60.6 kg


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