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Posted by on Sep 9, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Product Reviews, Rant, Recovery, Strength Training, WOD

Grizzly Way 130906 (Work, Work, Work)

Grizzly Way 130906 (Work, Work, Work)

Monday morning, time to hop in my time machine and catch up on posts from the weekend. This weekend was far busier than usual so I apologize – I really should’ve gotten this post up Saturday. Friday night I was unusually social and Saturday I was helping my good friend James Harris of PerforamnceRX.net shoot & edit some video for the upcoming Garage Games event as well as setup his new website…pretty sweet huh? I won’t lie – there was some non-Paleo mexican food and margaritas involved as well. Jumping back to Friday now…

130906

AM:
Airdyne 30:30 (work:rest) x 18 sets, record calories per set
12, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 17
https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=c13fd0e22d7865254303fe6f8a360a39

PM:
Weightlifting

Power Snatch 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%
125, 135, 145, 155, 165
Power Clean 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 1 @ 80%
165, 180, 195, 210, 225
Press 3RM; 2 x 3 @ 90% of 3RM
170 (175×2); 155
Push Press 3RM; 2 x 3 @ 90% of 3RM
215 (225×2); 205

Conditioning
30 Turkish Getups, slow and smooth 12:00:00
post time, but don’t rush

Friday morning was typical of Airdyne mornings, I usually wake up, throw on some compression shorts, strap on my Polar H7, which Mike and I are both quite fond of, and then set off on a 5 minute warmup, ramping up to about 80%, hitting about 10 minutes of mobility, then going right into my 30:30’s. Afterwards it was a big goat milk protein shake and some time in compression pants to recover. Doesn’t get much better. Cooper and I know how to recover after some hard work.

IMG_4487

Friday’s PM session was finally giving me some room to breathe, after 4 days of 90%+ lifts of both snatching and C&J as well as accessory movements, hitting some power variants to 80% felt really good, nice and light. The pressing structure from Friday was really interesting, working through strict press, then having to come back and add push press. It was a very new stimuli. I didn’t hate it, and actually didn’t drop off as much as I thought I would. Though knowing I can and have done 225×4 on the push press, it would’ve been nice to hit 225×3 even after the strict pressing. Again my strict pressing, and really all my overhead presses have been pretty stagnant since I stopped bench pressing, I’m not sure if Mike has seen the correlation yet, but I plan on bringing it to his attention. Perhaps I’m only meant to be maintaining that requisite strength. Perhaps…

I know Mike said to record time on the getups, but I didn’t even think to set a clock, I kind of just sat down and worked through them. After it was all over I just estimated that I did about 3 a minute, and then rounded up to 12:00, truthfully I have no idea though. Oops.

Unlike my last cycle which was equally busy, I started to cannibalize my mobility time to squeeze in the extra training and it really swung around and bit me. This cycle I’ve just cannibalized my free time instead and it’s really helping out. Don’t cut out mobility folks, unless you’re super crazy mobile to begin with.

Gonna wrap up this post there – I’ll throw the HR review into Saturday’s post since that’s when its most relevant.

MFS | 1 – 6 – 3

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