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

Grizzly Way 130706 (One Down, Two to Go)

Grizzly Way 130706 (One Down, Two to Go)

Ahh, that’s better. Finally writing about training from yesterday, rather than Wednesday… I’ve seen these strange looking inflatable recovery boot things on Spencer Arnold’s blog a couple of times. They’re made my a company called NormaTec and they’re expensive as hell. But they intrigue the scientist/efficiency expert in me. Lately I’ve been feeling like a fresh pair of legs might not be the worst thing in the world. What’s wrong with me right?? They basically pump air sequentially up the leg, like a blood pressure cuff, the net effect being a flush of fresh blood through the legs without any additional muscle or energy expenditure. It’s like compression leggings on steroids. I’m fascinated, I wish I could try a pair somewhere… maybe they’re reading this and they’ll let me try some eh?

130706

Weightlifting
3 Power Clean + 2 Power Jerk 60%, 65%
165, 175
2 Power Clean + 2 Power Jerk 70% x 2 sets
190
Snatch Pull 4 x 4 @ 80%
160

Conditioning
4 Rounds:
30 sec Chin Over Bar Hang (palms facing face)
25 KB Swings (70#)
25 Box Jumps 24″
17:04:00

rest 5 min

Accumulate 2 min Arch Body Hold 4x30s
20 Hip Circles

I can only guess that Mike knew I would be feeling pretty obliterated by this point in the week and left the strength work pretty low key. Power cleans and power jerks are relatively “low impact” – a.k.a. no squatting, and clean pulls are more of a mobility drill than an exercise, at least until 80% gets really heavy. I think it would be fun to pull like 110% of my snatch a few times, but I’m crazy like that. I didn’t tape anything from yesterday, mostly because there was nothing terribly interesting to tape, and my phone was already filled with videos from the week. Outside of the 30s chin hang the conditioning work felt pretty good as well, I broke the swings into 15+10 to save my arms a little, and because I know doing anything north of 20 is pretty much game over without a long rest, not to mention the beating my posterior chain took Friday. The box jumps felt very athletic, I’m finally getting comfortable rebounding more aggressively and focusing on keeping good position through the movement, no valgus knees here. I guess this will be a pretty short post, time to flush the legs, at least until I get a pair of Normatec’s!

MFS | 1 – 8 – 6

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