Strength
Deadlift
75% x 5 (60kg)
85% x 3 (80kg)
95% x 1 (100kg)
Do single first- Then- AMRAP to near failure

I made sure to keep my shoulder blades in and control the movement on the up and down. I also alternated grips between lifts. The double overhand hits the core nicely!

EMOM 10
1 Power Cleans
1 Hang power clean
1 High hang power clean

Did these with the bar at first, eventually loading up to 50kg (Bar, 30kg, 40kg, 50kg)

WOD
15 Squat Clean and Jerks (60,40)
100 Double Unders
10 Squat Clean and Jerks
100 Double Unders
15 Squat Clean and Jerks
Level 2 (50,30), 50 Double Unders
Level 1 (40,20), 100 singles

This injury might have been the best thing that ever happened to me. My form on double unders has improved immensely. I managed to hit 30 on a row tonight! It also makes you more mindful of your body and its limitations so you are always conscious of what one can and cannot do (but not in a limiting way). These weeks of rehab also has me doing everything strict – I think I’m gonna keep doing just that 😉 #Strength

Time: 15:27 (40kg Squat Clean/DUs Rx)

I can clean again! Wooooo! Granted it was at 40kg but its a start, hence the title ‘Clean Slate’. I also did lots of the stretches that the biokineticist recommended and those are helping loads. The squat cleans also worked the core a bit, somthing that’s been neglected since the injury  #GettingThere