Grizzly Way 130622 (Train Train Train)
I love Saturday’s, probably for the same reason everyone loves Saturday’s – you get to do whatever you want. Maybe whatever you want is an overstatement for some, but in my world more often than not I get to call the shots, and when that happens you know there’s only one place I’d choose to be – at the box lifting something heavy, or on my airdyne. I started my Saturday the way I love to start every Saturday, 4 hours at the box.
Hang Power Clean 4 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%
165; 175; 190
Jerk 3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%
165; 190; 215
10 KB Snatches/arm (53#)
rest 5 min
Accumulate 2 min per side with Banded Pallof Press
Airdyne 30:30 (work:rest) x 10 sets, record calories per set
The only problem with waking up and going right to the box is that it doesn’t leave a lot of time to lossen up from the afternoon of training on Friday. Really I spent the first 40 minutes just getting rid of the tightness, airdyne, soft tissue, and a few banded mobility drills. Nothing yesterday really required that much mobility thankfully, but it’s still good to work some things out. Hang power cleans are one of my favorite movements – the hang negates any need for tension off the floor, and the power negates any need for the mobility of a front squat. So really I love it for all the wrong reasons. I also love it because it places the entire focus of the movement on vertical hip drive, which is of vital important to successful lifts. Jerk repeats out of a rack are terrible, my goal for next week is to fix our jerk blocks.
Two conditioning pieces + a gymnastics skill transfer exercise as a rest in the middle took the bulk of my time yesterday. I don’t do many KB snatches so that was a fun new stimulus, one that I hope appears more often. Burpees suck, every time, no matter what. Whether you can do them fast or do them slow, its always still a burpee… I would’ve liked to do those 6 rounds in under 10 minutes, which would’ve come down to about 90 seconds a round, which would’ve been quick, but my goal is not to start a movement until I can complete it. In other words, doing two sets of 5 snatches is not the goal, even if I have to rest an extra 10 seconds, the goal is always to do all of one movement. That’s how you build capacity and keep the work efforts high.
That’s a banded Pallof press for anyone confused. They aren’t particularly taxing, but they aren’t particularly fun either. Really it was just a nice break between the two really shitty conditioning efforts. Doing a 1:1 work to rest interval of anything will suck – that’s just fact. That being said, I think doing it on an airdyne is the worst form of it. I like rowing, I tolerate running, I love to hate the airdyne. The speed and efficiency of the lactic onset is immediate and unforgiving. As soon as you come off that first 30 seconds, you’re in pain; talk about finding a place to work on mental toughness. I have a feeling we’ll be seeing a lot more of these in the weeks and months to come.