On Friday, Feb. 11
There was no pain in the right ankle following the clean and jerks on Wednesday. Warmed up with rowing, kettlebell swings, bear crawl, push-ups.
Stiff-leg deadlift x 5 at 145, 155, 165, 175, 180. Too heavy; twinge in the left low back that kept happening on and off for the next three days.
Then I did the following sequence four times: 7-second L-sit on parallettes, ring supports with rings turned out gymnastics style, 6 ring-row pull-ups with 5-second hold at top between each one, keeping the shoulder blades pulled down. Hard!
Ran two 60-meter sprints. Only two because my ankle started hurting immediately.