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Posted by on Jun 23, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130621 (Fine Dyning)

Grizzly Way 130621 (Fine Dyning)

Friday was a long, hot day. Literally the longest day of the year from a sunlight perspective, but also quite a long day of training. Luckily I had prepared myself mentally for a day of snatching watching the Men’s 77kg Group A lifts from the 2012 London games – most notably it’s the group dominated by the Chinese lifters or the Lu’s. Absolute technicians in every sense of the word, if watching this doesn’t want to make you get under some weight you’re probably dead inside.

130621

Weightlifting
Snatch 3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%
115; 135; 155
Clean Pull 4 x 4 @ 80%
215
Bench Press 3RM; 2 x 3 @ 90% of 3RM
270; 245

Conditioning
10 Rounds:
2 HSPU
1 Rope Climb
8 Walking Lunge (25% of Back Squat 1RM) 95
rest 2 min between rounds
25:10 (7:10 working time)

Summer training has officially begun, 90+ degree heat, 70%+ humidity – the lows for the day are now officially higher than I would want the high’s to be. I’m a polar bear, I prefer the 65-70 degree range, a little sun, a nice breeze…anyways these training sessions are getting pretty sweaty, and gravity starts to feel a bit stronger. Snatches felt decent on Friday, I would really like to be able to tighten up that back angle another 10% or so, it’s just a little too far from straight for my taste, but its so much better than before I can hardly complain, a little bit more ankle range and a good hip opener and I’ll be happy there. I was pleased I hit 270×3 on the bench press as I missed the final rep on my 3RM last week, so that was another 5lb PR, which is always a good morale boost.

The conditioning work was actually pretty fun. As you see the work to rest ratio was about 1:2, each round was taking about 40-50 seconds and then I got a full 2 minutes rest, which was nice because I could really go 100% on each round without worry. The HSPU felt smooth, my kip was good, didn’t miss any reps flinging myself off the wall by accident. The rope climbs were actually the worst part because I’m nursing some scabs from the last 2 times we did rope climbs, so I actually opted to do these legless, which took it’s toll on my hands but left my legs blood-free. I did the walking lunge in a front rack for a nice little change of pace, it never really got hard though, at that weight for only 8 reps.

In other news – Wednesday is my birthday. My family got together and threw in for an airdyne, which pleased me beyond belief. Admittedly this is very strange, airdyne intervals are torturous, what kind of a person would want that in their home, accessible at any moment? In any case it makes a wonderful little addition to my living room decor – kettlebells, mobility bands, an assortment of balls that crush soft tissue, and now one of the best conditioning devices on the planet and a great recovery tool. I’m a happy camper. Thanks fam-dam-ly!

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