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

Grizzly Way 131018 (Heavy)

Grizzly Way 131018 (Heavy)

On paper Friday’s training looks really unassuming, just some Airdyne conditioning, some squats, and some clean pulls; and a pretty mild second conditioning session, but once you really get into it, the story starts to change. If you’ve never rode an Airdyne, you should, because at least then you have some appreciation for what’s going on here, that 17 minutes and change of :40/:40’s takes way more out of you than you’d think.


Airdyne 40:40 (work:rest) x 14 sets, record calories per set
17, 17, 18, 18, 18, 17, 18, 18, 18, 18, 18, 18, 18, 18

A1: Back Squat 5 x 5; tempo 40X1; rest 3 min
275, 285, 285, 285, 295
B1: Deficit (1″) Clean Pull 5 x 5, with 5 sec eccentric, no touch; heavy with best technique
245, 255, 255, 255, 255

Screen Shot 2013-10-20 at 1.04.53 PM

Mike’s been adding a set to the tempo squats and deficit clean pulls every week. I have to say I’m a huge fan of the tempo squat. Not only does that slow lowering eccentric let you keep everything tight, it does wonders for my hips and knees, it just feels like a better more powerful squat. Even if these disappear from my actual training, I’m definitely keeping them as part of my warmup for squatting from now on.

The clean pulls are kind of the opposite of the tempo squats, the clean pulls make me feel like shit, probably because they’re hammering my upper back weakness on that pull. That and there is literally no where to hide on this set of 5, there is never a moment you aren’t under tension, the slow eccentric, no touch, right into the pull, you’re under load for the whole time; they’re majorly depleting.

I had conditioning scheduled for Friday but skipped it for two reasons, first, I just wasn’t feeling up to it, second; is that they called for sled sprints, and we don’t have a pulling sled, we only have pushing sleds, and I’m not sure that’s the same stimulus, I’ve written Mike about it – so don’t you worry your pretty little heads.

MFS | 1 – 4 – 3

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