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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 130622 (Train Train Train)

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

6 Rounds:
10 Burpees
10 KB Snatches/arm (53#)

rest 5 min

Accumulate 2 min per side with Banded Pallof Press
6×20 sec

Airdyne 30:30 (work:rest) x 10 sets, record calories per set
Not recording

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.

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