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Posted by on Jul 10, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Product Reviews, Recovery, Strength Training, WOD

Grizzly Way 130709 (Going to 11)

Grizzly Way 130709 (Going to 11)

If you’re sitting at you computer, scratching your head, then you need to go get on Netflix, or Hulu or Redbox and rent “This is Spinal Tap.” Just because I’m such a nice guy, I’ve included the pertinent bits below.

My point being, quite simply, that this cycle has taken my previous expectations of difficult, high volume, and the like, and raised them to another level. I’m quite certain now that the only reason I survived last week as well as I did was due to the Holiday smack in the middle and the extra leisure time to sleep, sit on the couch, and do Airdyne flushes. Without that extra give, I feel as though I’m being slowly ground to dust, reminants of bone and tissue that Mike can use as flour for his bread…

130709

Weightlifting
2 Clean + 2 Jerk 60%, 70%, 80%
165, 190, 215
2 Clean + 1 Jerk 85%
230
Clean & Jerk 90%
245
Clean Pull 4 x 2 @ 90%
245

Conditioning
10 Rounds:
1 Rope Climb (15 ft.)
6 Burpees
50 Double Unders
28:15:00

rest 5 min

Accumulate 3 min Arch Body Hold
1:00, rest 30, :45, rest 15, :15, rest 1:00, :45, rest 30, :15
20 Hip Circles

My battle with the clean, and more so the front rack position continues. I’ve faced similar foes before in different shapes and sizes, double unders, snatching and OHS’s – this is no different, I’ll throw my body at it, trying various drills, position holds, and many a physical therapy appointment until I get where I need to go. In the meantime, I can cling to small daily improvements, that might very well be entirely imagined.

Perhaps that is just what a 90% effort clean looks like, and the stronger I get, the better reps at 225 will look. Really there’s not a lot to hate here, I could extend my hips a little better, they barely hit that open position, so I’m losing some power there. The real story of the day was how tired my legs felt and how hard it was to stand up with. I was pretty pleased with the jerks for the day in general, the dip still gets carried a bit forward, but I get under the bar well and in pretty good position. With the increase in pressing strength of late I don’t imagine the jerk will be the issue on my clean and jerk for some time.

IMG_4102

Pulling is actually something I consider a strength, not only are my long extremities and short torso advantageous for pulling but my bar path on pulls is actually better than during the lifts themselves, likely because at the top my only concern is to keep pulling, rather than having to get under a weight. It’s funny how that small thought makes all the difference in technique.

The real bone grinding of the day had nothing to do with tired legs and heavy cleans – which was surprising. It had to do with the 500 double unders. On it’s surface, 10 rounds of 50 doesn’t seem like it would be that troubling, at the first couple of rounds it really wasn’t. Here’s the asterisk though, I use a weighted rope. Not like a Billy Blanks, blast your arms weighted rope, but a heavier than normal rope, that I use to train technique and form, similar to warming up in baseball with a heavier than normal bat. It’s this one from RX Ropes and I absolutely love it, I’ve been meaning to do a review for months actually. Obviously, spinning that versus a “speed” rope or simply a lighter cable is going to give your forearms and shoulders a run for their money. Which is precisely what happened. 28 Minutes later I finished the last of the 500 double unders. The only saving grace here is that I kept the reps in large chunks, 20-30 typically, which was still a good training stimulus, if not the intended one for the day.

MFS | 6 – 8 – 4

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