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Posted by on Jul 14, 2013 in Crossfit, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

Grizzly Way 130713 (Hello PC)

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.

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Weightlifting
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)
230

Conditioning
6 Rounds:
2 Muscle Ups
18 Deadlifts @ 225#
13:23:00
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.

IMG_4146

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.

MFS | 1 – 5 – 3

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