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Posted by on Jul 13, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Olympic Lifts, Strength Training, WOD

Grizzly Way 130712 (Th-th-thrusters)

Grizzly Way 130712 (Th-th-thrusters)

I’ve been sitting here on the couch for the last half hour trying to think of something interesting to say about yesterday…clearly it’s going very well, because this is something interesting about yesterday…not every thought going through my brain, right now. If you’re looking for something to do; check out “Warm Bodies” probably one of my favorite movies of late; and a great soundtrack as well. Really I just need something to do when I do my recovery Airdyning – 40 minutes is a long time to do nothing.


Airdyne 30:30 (work:rest) x 12 sets, record calories per set
13, 14, 15, 14, 14, 15, 14, 14, 14, 14, 15, 14

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

4 Rounds:
17 Thrusters @ 95#
12 Toes to Bar

rest 5 min

Accumulate 3 min Bent Hollow Body Hold
20 CatCows

You know the scene in “Happy Gilmore” when Happy hits a hole in one and turns to Chubs and says – “Oh man that was so much easier, I should just try and hit the ball in the hole every time.” (I’m paraphrasing a bit) but that’s basically what cleaning has become for me. If given the choice to squat clean or power clean, I’d much rather just power clean it, it’s so much easier. In both cleans at 90% I catch the bar more standing than squating. Guess it’s time to go heavier.

Snatch pulls looking like snatch pulls. Which is good cause they used to not look like anything special. If only I could get the top part to look as good as the bottom part. I played with some tall snatch, mid thigh snatch, below the knee snatch complex as a warm-up today. I think it helped a lot.

The higher volume training has really been eating my time, between the morning conditioning, the longer weightlifting warmup and the higher weightlifting volume – the time for mobility has been running short. I try and squeeze it in wherever I can, but I paid the piper last night. Two rounds into yesterday’s conditioning I felt a sizable “pop” in my left scapula followed by an acute pain. I had to stop in the middle of conditioning and lay on a lacrosse ball to get it to release – what a mess. Then trying to restart the conditioning thinking the whole time “does my shoulder hurt, I hope I don’t make this worse, maybe I should stop.” Not the thoughts that should be going through your head when doing thrusters. P.S. Fuck thrusters. This damn front rack will be the end of me. Moral of the story – mobility work should not be neglected when training volume increases, if anything it becomes more important.

MFS | 1 – 6 – 3

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