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Posted by on Jun 19, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 130618 (Punching Meat)

Grizzly Way 130618 (Punching Meat)

This post will be brief for a couple of reasons, primarily there just isn’t much to say. Secondarily, I’m exhausted and even if I had a lot to say I probably wouldn’t have the capacity to say it today. For the first time in awhile I really feel like I need the deload week that’s coming. More often than not I find them to interrupt otherwise productive training, but I think Mike and I have finally hit a groove; which is a nice way of saying he finally knows how to hit me where it hurts; and it hurts.

130618

Weightlifting
2 Power Clean + 2 Power Jerk 60%, 65%, 70% x 2 sets
165; 175; 190
Clean Deadlift 80% x 4, 85% x 3 x 3
215; 235
Push Press 4RM; 2 x 4 @ 90% of 4RM
225; 200

Conditioning
4 Rounds:
25 Pushups
40 KB Swings (70#)
25 GHD Situps
25:50:00

I have nothing to say about power cleans, jerks or deadlifts. Those are all pretty basic moves that most people can do fairly well. My shoulders were tight yesterday so the jerks were a nice warmup for the push press but again, nothing crazy there. The push press was harder than I was expecting but I was able to hit the weight I hit at the start of this cycle. I don’t think 230 was going to happen given how I’ve been feeling lately. The two best cue’s for me on push press are to squeeze the glutes at the bottom, which keeps the torso upright through the dip-drive, and to push the head through at the top, which helps maintain a vertical finish with the wrists and elbows tracking the shoulders nicely as you would get in a behind the neck jerk.

The real beating of yesterday was the conditioning. I expected the push-ups to suck far worse than they did, which I think is a good thing given how much I’ve been doing them lately and how much bench press volume I’ve had. The swings were brutal, brutal isn’t even a good word, 160 swings in 4 rounds is the definition of high-volume. Just as I was feeling recovered from last Friday’s 6 x 18 GHD sit-ups, time for 4 x 25, I won’t be able to feel my abs until next week.

MFS | 4 – 8 – 7

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