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Posted by on Oct 20, 2013 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Recovery, Strength Training, WOD

Grizzly Way 131015 (That Deep Glute Burn)

Grizzly Way 131015 (That Deep Glute Burn)

Okay I need to write this post before my computer breaks again – I restored it on Monday and it’s already starting to do some of the same shit again – I need to get this old hard drive out and put in the new one, which is like a 5 hour endeavor, so I better get started. Haha I finished about 80% of this draft before my computer finally ate shit – that’s where I’ve been all week, trying to put my digital life back together. I’m almost back, sorry for the post delay – but hopefully one of my 4 posts today will suit your fancy.

My legs were destroyed after these sessions Tuesday, the only real out of the ordinary things were the pistols and lunges. I love lunges mostly because its a completely different stimulus than almost anything else, lower body. You can front squat, back squat, overhead squat, air squat, all day and nothing gets you in the glute the way heavy walking lunges will. If you’re having trouble moving your squat, throw in some heavy lunges once a week, see what happens.


Finally cold enough that I can oven roast veggies again. This really has nothing to do with anything, but I needed some pictures for this post.


Session 1:
Snatch heavy single for the day
90kg (max attempt 92kg)
Snatch pulls 3×3
92, 100, 105 kg
Snatch balance 3×3
80 kg

Session 2:
A1: 8 Pistols (banded)
B1: Front Rack Walking Lunge work up to a heavy 5/leg

AMRAP 14 min:
20 Wall Ball Shots (20#)
20 DB Snatches (70#)
10 Box Jumps (24″)
*80% effort ~ 165 BPM

Obviously I’ve already written about how sore this workout got me. So it’s no lie that Tuesday felt like a pretty high volume day. I’m finally getting very consistent at snatching high percentages of my max on a weekly basis, so hopefully I’ll see a nice jump there soon. The Lab guys have been hammering me with technique changes, as soon as I can get them to lineup consistently, it’s going to be a really fun time.

Between the banded pistol practice, the front rack lunges, heavy; and the walls balls, Tuesday’s leg volume was pretty ridiculous. I remember leaving the gym entirely wiped, very hungry and very exhausted. I’m not going to hammer any individual training session from this week, since I have so much to recap on today.

MFS | 1 – 6 – 7

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