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Posted by on Sep 13, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 130912 (Klokov and Sumo’s)

Grizzly Way 130912 (Klokov and Sumo’s)

Not a lot to say today.

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Wednesday was a nice break from the high volume barbell work, I needed it desperately. While a 50 minute row doesn’t sound like much of a “break” to most people, it truly truly was.

In the absence of more interesting things – he’s a couple videos to keep you intrigued.

First video is internationally ranked weightlifter Dmitry Klokov – doing Crossfit for the first time, as far as I know. It looks like 3 rounds of 15 deadlifts, 10 hang clean, 5 push press at 70kg. It looked like he did fairly well, though doesn’t move much like a crossfitter. Even if he has some wicked deficit hand stand pushups and strict pressing going on, I think he’d need some practice before he’s games ready.

The second video is a bit of a close up look at my coach, Mike. A couple weekends ago he took first place in the “lightweight” category of the State Fair Sumo Wrestling competition. That’s right – my coach is the undisputed, lightweight Tennessee State Fair Sumo Wrestling champion. It’s a fun video, you should watch it!

130912

Weightlifting
Work to heavy clean for the day
117 kg
Hi-hang clean 3, 2, 1
80 kg, 90kg, 100kg
Work to heavy jerk single
120 kg

Front Squat, no hands 3RM
185

Conditioning
Farmer’s Carry max weight, max distance 10 sec x 10 sets; rest to 130 BPM, at least 60 sec
210 per hand

*post weight, distance and time to recover between sets
https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=73550d0f5451bd7b6f197a4a87735408
Round 1: 30′ 1:00 rest
Round 2: 30′ 1:25
Round 3: 32′ 1:38
Round 4: 29′ 1:08
Round 5: 31′ 1:14
Round 6: 28′ 1:30
Round 7: 32′ 2:00
Round 8: 29′ 1:27
Round 9: 30′ 2:10
Round 10: 29′ 1:17

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Yesterday was a pretty good day at the Lab. I say this every time but cue by cue things are starting to come together. The big one yesterday was “hold onto the bar longer”, which, I think, kept the bar closer and helped me pull a bit harder, finding that was pretty huge. I cleaned up to about 260, 257 ish but whose counting. The hi-hang work felt pretty good, that single at 100kg def came up pretty slow. Obviously I felt the jerk work went pretty well. Technically my best jerk is 125 kg, but I did 111 for a double last week, so 120 for a single I thought was pretty good. Really in the grand scheme of the clean and jerk, the jerk is where I have the least issues/things to fix. Really that will just come up as my strength comes up.

After a protein shake and a quick meal. It was time for session #2, which truthfully, I thought would be pretty easy. 100 seconds of work altogether. Max weight, max distance, farmer carry for 10 seconds. How hard could that be right? Well when you’re prioritizing weight it gets pretty shitty. I was limited on space, and Mike told me to prioritize weight over distance, so I wanted to find a weight that I would literally have to drop after 10 seconds each round. Turns out that weight was my bodyweight, 210 pounds, in each hand. I picked out a stretch of gym roughly 30′ long, and strapped in.

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My back is pretty lit up today – so we’ll see how the PM weightlifting goes, conditioning is already said and done.

MFS | 1 – 5 – 7

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