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Posted by on Jun 10, 2013 in Lifting and Crossfit, Master

Grizzly Way 130610 (Calling an Audible)

Grizzly Way 130610 (Calling an Audible)

I’m a bit of a rule follower. I like my programming, I like my routines, and I don’t really like to deviate from them. Mike’s a smart guy and has years of experience on me – I don’t need to pretend that I can make changes that will improve my training. That being said – some days you have to call an audible. You see that blitz coming, you change the play, and the game is saved. I’ve never played football – but that’s how that works right? In any case – today called for a 2RM back squat, and when I hit my 1RM for 2, I decided there was no time like the present, and busted through the biggest back squat plateau I’ve ever had. Sometimes it all just works out.


Power Snatch 3 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
115, 125, 135
Back Squat 2RM, 4 x 2 @ 90% of 2RM
350: 315 (375 x1)
Press 4RM; 2 x 4 @ 90% of 4RM
155; 144

4 Rounds:
12 Toes to Bar
30 Jump Lunge
14 Ring Dips 13:44:00

rest 5 min

Accumulate 60 sec in Straddle L-sit
6 x 10 sec

I don’t really have a ton to say about the workout today. It was manly focused around the squat, the power snatch was more of a CNS primer than a real workout, and kind of mobility work. The squats felt good today, that’s pretty much the point of mobility Sunday. Super pleased when that pays off.


The strict pressing jumped 5 pounds, but dropped a rep from my previous 5RM so I’ll call that about the same. I devoted a lot of CNS to the squats so that probably had a lot to do with it as well. I’m not sweating that one on a day I jumped 25 lbs on my back squat. The conditioning kind of blew nuts, I really don’t like large sets like that, I’d much rather stay moving through smaller sets, it was a good mental hurdle to fight through that work thought. That’s about all I have to say about today – I should be more excited but I’m drained. Skins are on, belly is full.


Rope climbs will be fun tomorrow…

MFS | 1 – 4 – 4

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