After the first day training at Waxman’s gym I was feeling pretty tight in the right hip flexor but after some breath work and stretching it felt great for day number two. I drove from Irvine after training the NFL free-agent I train every morning at 6am so I needed a good warm-up after sitting in traffic for over an hour. I did a dynamic warm-up, breathing drills, hip mobility and mashed up my hip flexors before starting the workout. Before I get into the workout please realize that this is a long term plan and is going to lead me to where I want to go; which is weightlifting at collegiate nationals injury free. In order to do that there must be a lot done early on to prepare my body for the rigors of what is to come. As you will see there are not Olympic lifts in the program but the program is building towards that.
General Warm-up with barbell (back squat, front squat, overhead squat, military press, snatch grip squat press x10)
Overhead squat 4×8
Snatch grip behind the neck press 4×8
Snatch grip upright row 4×6
Muscle snatch with bar 4×6
Back Squat 4×8
This was the first time in 15 months, since my hip injury, that I have back squatted so it felt nice to gain some confidence in my hip with the bar on my back as I have been focusing only on front squats for the last 12 weeks from coming back from the injury. On Sunday I worked out by myself and did a repeat of Friday’s workout but went up to 315 for front squats on my last set. Everything is feeling good and shoulders and feeling strong at this point but I have a feeling they are going to be sore from the upright rows and muscles snatches. I go back Friday but will get a workout from Sean to do tomorrow or Thursday. Do to the commute and my current physical preparation duties I’m only going to be able to see Sean in person on Tuesday and Friday but I will fill everyone in on the details between visits. Cheers!