Hang Clean and Back

Hang Clean:
45 x 6, 95 x 5, 135 x 3, 185 x 2 x2, 205 x 2 x 2 , 225 x 2 x 2, 245 x 2

45 degree raise:
5 sets of 12

Leg extension:
90 x 30, 90 x 25, 115 x 20 x 2, 115 x 16

Seated calf raise:
90 x 25, 90 x 35, 90 x 20

Seated shrug:
180 x 15 x 3

Chest Supported Row:
100 x 8 x 3

Kneeling Pulldown Abs:
110 x 12 x 3

This went a lot better than I expected it to. My back was feeling a little F'd up, but after slathering on some Blue Heat and Biofreeze I got to moving around okay and did enough 45 degree raise to get it all pumped full of blood which should ultimately help it heal up. Cleans felt pretty fast, but I didn't want to push it too hard right away.