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Posted by on Jul 7, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Strength Training, WOD

Grizzly Way 130703 (Black Out)

Grizzly Way 130703 (Black Out)

Holy crap I went dark there for a few days didn’t I? I’m not really sure what happened, I had plenty of extra time, but I seemed to lack the energy. This new cycle’s volume has me really beat up. Most days I just want to sleep and eat and sleep some more. Combine that with the holiday weekend and I guess I just slipped into straight Spartan mode – train, eat & sleep.

130703

Weightlifting
Hang Power Snatch 3 @ 60%, 3 @ 65%, 2 x 3 @ 70%
120, 130, 140
3 Clean + 1 Jerk 60%, 70%, 80% x 2 sets
165, 190, 215
Snatch High Pull 4 x 3 @ 85%
170
Front Squat 2RM; 4 x 2 @ 90% of 2RM
295; 265
Tuck Up 5 x 15; rest 60 sec

AMRAP 7 min:
Burpees 6″ target to touch
90

Luckily, I took video of almost every movement from Wednesday so though I might’ve forgotten how things went, I can easily be reminded. Though nothing was really all that interesting about Wednesday. It was a long session but nothing overly technical about it. Hang power snatches are almost always a good thing simply because there’s so many fewer pieces to mess up. Though I do wish my power snatch resembled a full snatch more than a muscle snatch.

Cleans are still my goat, until I figure out how to really lock in that upright torso, but all things considered they looked pretty good.

Snatch pulls appear at least twice a week now and are starting to feel very nice. There’s definitely a mental hurdle, acknowledging that the bottom of the pull is not a comfortable position and that cultivating all that tension is both difficult and necessary to a functional lift. For a long time I wanted to feel good down there, that I could just sit and hold it, that’s not how it’s supposed to be. The sooner you come to terms with that the better.

7 minutes of burpees is probably one of the worst workouts you could give me. There’s no where to hide on a strictly monostructural workout like this. I was shooting for 4-count burpees which would’ve put me at 98, so I was a little off pace by the end. Still 90 for my height and weight is pretty good all things considered. Certainly plenty of efficiency to regain here.

MFS | 2 – 5 – 5

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