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11/10/15 Ack – one year anniversary of my injury. #suck. I’ve been having pain and burning in my right lumbar back, lately. It’s been flaring since my trip. Also what feel like pain in my right hip center. I also have been noticing a little weakness and strength mismatch. Will pay attention on RFSS today […]. Day 2A. Segmented Clean Deadlift; 3,3,3,3; Rest 2 minutes – 2 second pause each position – http:/ www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/. This felt good while doing it –...

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melissapainter | melissapainter.wordpress.com Reviews

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11/10/15 Ack – one year anniversary of my injury. #suck. I’ve been having pain and burning in my right lumbar back, lately. It’s been flaring since my trip. Also what feel like pain in my right hip center. I also have been noticing a little weakness and strength mismatch. Will pay attention on RFSS today […]. Day 2A. Segmented Clean Deadlift; 3,3,3,3; Rest 2 minutes – 2 second pause each position – http:/ www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/. This felt good while doing it &#8211...

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melissapainter | melissapainter.wordpress.com Reviews

https://melissapainter.wordpress.com

11/10/15 Ack – one year anniversary of my injury. #suck. I’ve been having pain and burning in my right lumbar back, lately. It’s been flaring since my trip. Also what feel like pain in my right hip center. I also have been noticing a little weakness and strength mismatch. Will pay attention on RFSS today […]. Day 2A. Segmented Clean Deadlift; 3,3,3,3; Rest 2 minutes – 2 second pause each position – http:/ www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/. This felt good while doing it &#8211...

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melissapainter.wordpress.com

1

11/3/15 | melissapainter

https://melissapainter.wordpress.com/2015/11/04/11315

November 4, 2015. Day 110 minutes @ 80%. 9 kb swing 44# – russian. This goes by fast! 10 minutes @ 80%. 50 meter suitcase carry 1.5 pood per hand – 50 meters one hand, switch hands and 50 more meters. 10 meter bear crawl. Worked on keeping chest up during suitcase carry. Almost 3 full round, just missed last bear crawl. 10 minutes @ 80%. Bike and ring rows felt solid. My elbow was tweaking on push ups. One thought on “ 11/3/15. November 5, 2015 at 2:08 am. And she’s back! Http:/ www.opexfit.com.

2

melissapainter | Page 2

https://melissapainter.wordpress.com/page/2

6/12 A. Barbell glute bridge @11×5; 5-7×4; Rest 2 minutes – long pause, use band around knees, keep ribs down B1. Half kneeling DB Press w/ RNT; 6-8/side x4; Rest 60 seconds B2. Prone row @11×3; 6-8×4; Rest 90 seconds C. Tall kneeling chops; 5/side x5; Rest as needed – https:/ www.youtube.com/watch? 20 sets 30 second […]. 6/8 A Goblet Walking lunges; 20 steps x5; Rest 90 seconds B1. Axel Floor Press w/ bridge; 4-6×4; Rest 60 seconds B2. Wide Grip Pull up on gravitron @50×1; 4-6×4; ...5/29 A. Barbell ...

3

11/10/15 | melissapainter

https://melissapainter.wordpress.com/2015/11/11/111015

November 11, 2015. Ack – one year anniversary of my injury. #suck. I got out of work late (well not that late, but too late to get to OPEX). I should be able to handle my strength training at lovely Globo-city. 🏋🏻. Warm up on bike and rower. Did some glute and hip abduction warm ups. A BS to box; 5×5; Rest 2 minutes. Any minute now the two douchebags doing anything but squats will get off the squat rack). #globogymproblems. Warm up was tough. Need to keep my core solid. 12 minutes @ 90%. 9 BJ 24″.

4

11/5/15 | melissapainter

https://melissapainter.wordpress.com/2015/11/06/11515

November 6, 2015. Day 2A. Segmented Clean Deadlift; 3,3,3,3; Rest 2 minutes – 2 second pause each position – http:/ www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/. My back has been bugging me since my trip. Sciatica down right leg a lot. Pain in what feels like my right hip. Tightness. Going a little lighter on these today. Maybe need to see my Spine doc again? 115/ 135/ 155/ 155 (need to keep focusing on keeping traps on back. B HPC; 3,3,3,3; Rest 2 minutes. Warming up w 65.

5

7/24/15 | melissapainter

https://melissapainter.wordpress.com/2015/10/02/72415

October 2, 2015. 7/24A FS; build to a moderate set of 5, no box, but full depth, take video from the side and text me it please. 5 moderate at 100. 4 @ 105. 3@115. B CGBP cluster; 3.2.1 x4; Rest 2 minutes – the “.” means rest 20 seconds. Warmed up. Form set. C HSPU; 3 minute AMRAP – if not possible, then 3 minute AMRAP of wall walks 🙂. 2 labs single arm farmer walk 45# w/ KB. 20 wallballs 14# 9′. 6 rounds plus one more full VS. I do pretty well w long cardio burners. My best cf was Helen.

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11/10/15 Ack – one year anniversary of my injury. #suck. I’ve been having pain and burning in my right lumbar back, lately. It’s been flaring since my trip. Also what feel like pain in my right hip center. I also have been noticing a little weakness and strength mismatch. Will pay attention on RFSS today […]. Day 2A. Segmented Clean Deadlift; 3,3,3,3; Rest 2 minutes – 2 second pause each position – http:/ www.catalystathletics.com/exercise/324/Clean-Segment-Deadlift/. This felt good while doing it &#8211...

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