Grizzly Way 130713 (Hello PC)
So this weekend, technically yesterday I think, was the 2013 Universiade Weightlifting meet in Kazan, Russia – check it out on AllThingsGym for highlights and full recaps. Most notable, American 94 kg weightlifter Kendrick Farris broke the American Record in the clean and jerk. It was a beautiful lift..that squat jerk. Hit mute first.
Snatch 2 @ 60%, 2 @ 70%, 2 x 2 @ 80%
120, 140, 160
Power Clean 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 65%, 2 @ 70%
165, 175, 190, 205, 175, 190
Clean High Pull 4 x 3 @ 85% (video)
2 Muscle Ups
18 Deadlifts @ 225#
rest 5 min
Accumulate 3 min Arch Body Hold 30:30 x 6
20 Hip Circles
I wrote about yesterday’s training and the importance of mobility. Today I decided to go back to my ways of 45 minute mobility sessions, and I felt great. Well not great, but much better. I’ve also been playing with my warmup complexes, instead of stop snatches I threw in a complex of tall snatch, mid-thigh snatch, and below the knee hang snatch. They actually felt really good at 75# and 95#. Then I threw on 125# and my doubles felt terrible, I must’ve done at least 4 until I felt good moving onto 145#, which felt much better, 165# went pretty good as well. Power cleans are my favorite, I could literally do these all day, just leave a bar in the corner of the gym, and do one every 10 minutes, no big deal.
Clean pulls at 90% went well too. Actually got the bar to travel vertically off my hips, next step is keeping it closer…one thing at a time.
Does the conditioning speak for itself? I think it might. The muscle ups went well, couldn’t stick to 2’s the whole time but considering the volume on the deadlift I was happy with how long I kept them together. After the 10 rounds at 295×6 I was pretty sure 6 rounds of 225×18 would go pretty well. It was much harder than I expected. My first instinct was to go unbroken as long as possible – but that would’ve ruined me. The saving grace on a workout like “Diane” is that it gets easier, if it was 15-15-15 it’d be an entirely different workout. The carryover on grip strength and back fatigue from a deadlift to a muscle up actually surprised me, at first I thought they’d be mostly unrelated. Time for a nap I think.