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Posted by on Aug 12, 2013 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recipe, Recovery, Strength Training, WOD

Grizzly Way 130809 & 130810 (I Hate Weekends)

Grizzly Way 130809 & 130810 (I Hate Weekends)

Wow I haven’t posted in awhile…

If you’ve been reading this blog for any stretch of time, or even intermittently, you probably know how much I love my habits and routines, they’re a big warm blanket that I wrap my entire life in. I pretty much have weekday’s down to a science, autopilot of sorts. The only problem with doing things this way, is these pesky bookends to the week that I can pretty much fill with whatever. Sure it’s great to have free time, but I usually end up having some odd mix of really lazy activities and the exact opposite, exercise and frantic housework. What it really boils down to is the transition from afternoon Friday workout, to Saturday morning session, and my only full rest day of the week – Sunday. I know it’s a strange thing to complain about that I will probably get no support for, but it’s the truth, weekends throw me off and I don’t like them. Or maybe better way of putting it, I like my routines and habits too much. Habits make the man I suppose.

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Speaking of habits – weekend meal prep is my favorite. I could eat like this forever.

130809

Weightlifting
Hang Clean, below the knee 3 @ 60%, 3 @ 70% 3 x 3 @ 80%
165, 185, 215
Power Jerk, behind the neck 3 @ 60%, 2 x 3 @ 70%, 3 x 3 @ 75%
165, 185, 195
Press 4RM; 2 x 4 @ 90% of 4RM
165; 150 (170×2)

Conditioning
6 Rounds:
Max HSPU 6,4,4,4,3, DNF
400m Run
rest 3 min
Gym closed

Arch Body Rock for 60 reps total
20 Hip Circles

Friday’s session was a pretty good one. My cleans are still power, but going from the hang brought a few things to light, namely how much closer I can keep the bar, and how much faster my elbows need to be. Likewise, the upper back issue continues, my PT thinks it’s to do with shoulder external rotation capacity in that complex front rack position. I will say, that I am naturally a bit kyphotic, while it makes sense to try and flatten out, I might never get all the way there. Power jerks from behind the neck are a bit odd especially if you don’t do them often, its much easier to get locked out over the shoulder, but a bit odd feeling to find stability in that narrow, sort of quarter overhead squat. Clearly I ran out of time on Friday, our gym schedule is much more truncated than normal classes so I fit in what I could, I lose a round on the 6 rounds, and did the rest at home. I probably would’ve had time to finish with no rest but I stepped on a screw and had to take my shoe off 4 times trying to figure out where the rock was….

130810

Weightlifting
Snatch 4 @ 60%, 4 @ 70%, 4 @ 80%, 3 x 1 @ 85%
125, 145, 165, 175
Clean 4 @ 60%, 4 @ 70%, 4 @ 80%, 3 x 1 @ 85%
165, 185, 215, 230
Jerk 4 @ 60%, 4 @ 70%, 2 x 4 @ 80%, 2 x 2 @ 85%
165, 185, 215, 230
Snatch High Pull 4 x 4 @ 90%
195
Clean High Pull 2 x 3 @ 80%, 2 x 3 @ 90%
215, 245
Accumulate 2 min of chin over bar hang (palms facing face)
:30 on :30 off x2 15: on :30 off x4

AMRAP 4 min:
Wall Runs (shoulder touches)
57

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

Pretty big Saturday of weightlifting volume, clusters of 4 are certainly more taxing than I’m used to but I think I’m getting used to being under tension for all of that. Still not supremely pleased with my bar path off the hip. It’s getting incrementally better but even the reps that feel close and fluid, really don’t appear that way on “film.” I swear I go to bed thinking “elbows high and outside”. Still getting pretty consistent at 85-90% which feels good given how uncertain it was last cycle. In general, there was nothing really “of note” about Saturday, just a big list of weightlifting drills at some pretty decent weight and some gymnastic skill work. Rowing is such a strength of mine that I really do look forward to these days, when conditioning can be all about doing the work, and I don’t have to worry about skill transfer, strength issues etc, I can just put my head down and put in the work. I wish more days were like that.

And now a photo montage of everything that’s occured in the last 4 days or so that I fell off the internet….

Friday morning intervals - complete with EDM to set the mood

Friday morning intervals – complete with EDM to set the mood

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Friday night couch time with the pup's - look out for that guy on the left, definitely up to no good

Friday night couch time with the pup’s – look out for that guy on the left, definitely up to no good

MFS | 2 – 4 – 3

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