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Posted by on Jul 3, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130702 (Better Than Expected)

Grizzly Way 130702 (Better Than Expected)

Given how I felt yesterday morning – I’m a bit surprised that training yesterday went so well. I woke up after about 10 hours of pretty quality coma-like sleep still pretty exhausted and fatigued. Monday’s training was just that aggressive, I’m not sure how else to really say it. I don’t get put in the floor that hard. Maybe there’s more of that coming, but given the right habits I’m sure I can adapt. My 20 minute AirDyne flush did wonders yesterday morning. I also fell back on a long mobility session before training yesterday that cleared up a lot of junk left over from Monday’s squats and good mornings. Clearing out my anterior hip capsule was a mess, but needed to be done.



Hang Power Clean 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%
165, 175, 190
Power Jerk 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%
165, 175, 190
Clean Pull 2 x 3 @ 80%, 2 x 2 @ 85%
215, 230

6 Rounds:
8 Toes to Bar
15 Wall Ball Shots

rest 5 min

Accumulate 2 min Arch Body Hold
20 Hip Circles

Tuesday wasn’t exactly a short day, but it was much shorter than Monday so I’ll call it a short day – it’s all about perspective right. The key thing is that a shorter day after a longer day allows for a better recovery, if you put yourself in the ground day-in and day-out you’ll never come out stronger. Go figure, Mike actually knows what he’s doing. I’m starting to get a feel for the style of things too, squat heavy monday, power movements tuesday, squat again wednesday, recover for cleans Friday, power movements again Saturday; rinse and repeat.

Hang power cleans looking pretty easy, still not loading the posterior chain as well as I’d like.

Clean pulls feeling pretty good, bars getting nice and high but a little away from me, must keep elbows back.

Here’s the better than expected part. Well the first part was that given how I felt I was worried training yesterday would beat me down rather than build me up; that didn’t happen, I touched on that already. The second part is the conditioning work. Obviously Monday’s conditioning was not my favorite, going into today’s I wasn’t really sure how it would go. Tuesday’s conditioning was back to what I’ve come to expect from Mike, back in the wheelhouse of many rounds, short intense efforts with reps that are right under the redline. Doing an entire metcon unbroken feels good, I haven’t had a ton of that lately so it just felt good to keep moving and finish an effort in a reasonable time frame without dying out. The wall balls actually felt good to flush out the legs from Monday, clear up some hip junk, I like those flushing movements. Or maybe I just like the word flushing…

MFS | 2 – 5 – 4

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