Ok, so I went to the gym. And I can still move. Moving those injured tissues is magical.
1) Tons of slow stretching, trying to get into the correct weightlifting position, stretching with bands
2) Back extensions, sit-ups, slow weightlifting position drills with pipe
1) Some Snatches
Plan was to try to start and work up to whatever I can. Hoped I’d be able to work with the bar.
5×20, 5×20, 5×30, 4×40, 2×50, 2×60, 2×60, 2×60
2) Some Clean & Jerks
3×40, 2×50, 2×60, 2×60, 2×60
There was some pain but it was manageable and by the end of the workout I didn’t even feel pain in the back.
Took it easy. Finished in 12:10.
1) Stretched all tired muscles and worked on restoring good positions.
2) Band stretching on the posterior chain using the contract-and-release method.