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Posted by on Sep 16, 2013 in Crossfit, Lifting and Crossfit, Master, Olympic Lifts, Recovery, Strength Training, WOD

Grizzly Way 130913 (Upper Back)

Grizzly Way 130913 (Upper Back)

Shit I did it again – I left my Friday/Saturday post ’till Monday. I could’ve done it Saturday night, or anytime Sunday, but I got distracted by random things…Football, vacuuming, meal prep, you know the usual weekend business. Plus, this weekend was 76 and Sunny, for almost a full 48 hours, minus the night time, but seriously nice, how could I sit inside and write posts about working out. As great as training for competitive exercise is, 75 and sunny wins out.

IMG_4540

130913

AM:
Airdyne 30:30 (work:rest) x 20 sets, record calories per set
13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 13, 16
https://www.polarpersonaltrainer.com/shared/exercise.ftl?shareTag=32c65320332115b3da9b73ee683aa473

PM:
Weightlifting

Snatch 1RM for the day; 4 x 2 @ 85%
165; 145
Push Press 2RM; 2 x 2 @ 2RM
215; 185

Conditioning
AMRAP 10 min:
8 Dumbell Rows, right hand – heavy 70
rest 30 sec
8 Dumbell Rows, left hand – heavy 70
rest 30 sec
8 Wall Ball Shots (20/14#) 10 ft.
rest 30 sec
*focus on t-spine extension and scapular retraction on all movements
3 rounds

The story of the weekend was how destroyed I was after Thursday’s heavy carries. I underestimated the crap out of those. I don’t know how I managed to underestimate picking up 420# and walking around with it, what part of that even sounds close to easy or calm, none, none of it. I was expecting more of the classic deadlift or pulling muscles to be fatigued, but it was really all the novel muscles involved in carries, which makes sense since I don’t practice them often. Posterior deltoid, traps, upper back, and hip flexors were all obliterated. Just making a “shrug” motion was wince worthy. It wasn’t classic lactic/”Karen” type soreness, it’s the kind of fatigue that only comes from heavy load. I’m not complaining, or trying to, I’m just painting a picture for Friday’s training.

I was hoping that I could “warm-up” into the snatch work and maybe make a decent day of training, but the state of my arms and upper back was such that I could hardly hold a barbell overhead to do my position stretches. I was frustrated to only hit 165, especially after trying 175 a few times, working back down, and trying to work back up. It wasn’t a pretty day. Needless to say the push press 2RM wasn’t great either, just holding weight in a front rack made me wince. Having hit 225×4 on the push press, I was really hoping something about 240×2 would happen. Just wasn’t in the cards.

Just about the only thing that felt good about Friday’s training was the AM conditioning and the PM movement work. Obviously it wasn’t a lot of volume, but focusing on t-spine extension and scapular retraction was a nice cue to focus on rather than just trying to get through movements. I really do think there’s been a nice improvement there over the last week or so.

MFS | 1 – 9 – 7

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