215x3 power clean, 40 yd dash, and some benching.
First thing's first! Here's the video of last week's power clean/SLDL session. I went up to 215 for a triple on the power clean and then hit some easy stiff-legged deads off the deficit.
Other than that, I hit a decent bench session on Sunday andddd I ran some 40 yard dash's yesterday at the park. I'm technically allowed to start "sprinting" again at this point, so I ran somewhat hard yesterday but still not quite all out. I filmed a few of the runs so I'll time them later to get a better idea of how slow I currently am haha.
Bench- 250 x 4
Bench w/minimal leg drive- 210 x 10,9,8,7,7
Chinup (bw + 70lbs)- 8,8,7,6,6
Face pull- 20,20,20,20
Monday: lots of warming up for the hip, some foam rolling, and some stretching. Then did a few "ramp" up runs, gradually increasing how fast I was sprinting.
40 yard dash- 6 total sprints
That is all.