New Cycle, New Weaknesses
It seems at the start of every AthleteWOD cycle I find a new thing I’m bad at. My first cycle with them, it was gymnastics, handstands and muscle ups specifically, but I knew about that one. Then last cycle came the back injury, though I’m sure that would’ve exposed me to the fact that my squat endurance is lacking. And now this cycle is heavily focused around squat cleans and front squats. I’ve written about front squats before, they’re the toughest squat for me because of my ankles. They demand an extremely upright torso, arguably more so than the overhead squat, and that demand comes largely from the hips and ankles, and to some degree the shoulders. I’ve known for some time now that my power clean out scaled my squat clean, it’s now been exaggerated as my power clean has improved far beyond my squat clean.
There is obviously a couple of mobility restrictions as there always are, I’ve improved wildly, but still have room to grow. More than that though, I believe some of this discrepancy has to do with targeted weaknesses, namely in trunk stability. After a particularly frustrating day, I did some Googling and found this post which is a summary of a Chinese weightlifting coach’s experience with the front squat. There are many interesting points, but my focus was drawn to upper back and oblique strength. So the new accessory work this cycle, as it was gymnastics last cycle, and aerobic capacity the cycle before that, will be front squat/clean accessory work.
I don’t even want to attempt to figure out where I left off with training. Truthfully it got a little crazy with the end of the semester, all the unloading and testing, the Thanksgiving holiday, and the changes to the open/figuring out new directions. So I’m just going to pick up with this cycle on Dec 1 and we can go from there in the future.
A. 1RM Squat Clean Gauntlet – beginning at 255#, add 10# per minute until failure
10 Rounds For Time:
15 WB UB (30#)
A1. Strict Handstand Push-ups: AMRAP unbroken x 6 sets; rest 1 minute
14, 11, 9, 10, 9, 8
A2. Weighted Pull-ups; 2-3 reps x 6 sets; rest 2 minutes
5K Row 17:42.3
Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
315, 315, 325, 325, 335
Deadlift @ 315#
Fixed my Assault Bike!! Didn’t ride it though…
AMRAP in 15 minutes:
5 Strict Handstand Push-ups
5 Bar Muscle-ups
For Max Calories:
20 minute – Airdyne
AMRAP in 10 minutes:
Kettlebell Swings @ 2pd
(*each time you break, perform 20 unbroken Double Unders)
4 Mile Recovery Run
I don’t really have a lot to say about training outside of the squat clean stuff. Everything else seems to be progressing nicely. My strength in everything that isn’t a front squat or a clean seems to be holding or improving. My gymnastics get better week to week, keeping that volume up. My lungs are in great shape, my conditioning is probably the best it’s ever been. I think I’m in a really good spot.
Love me some #mealprepsunday
Happy week internet!