The Training Week That Was - 3/10 - 3/17

Men's 105kg class from 2012 Olympics. Tremendous lifting from the champion Torokhtiy. Bonk is also interesting to watch in that he externally rotates and "winds up" his hips (jump to 26:25, 32:35 and 38:30) during his setup in the snatch and creates a ton of torque before he starts. As Kelly Starrett has noted about a million times, torque is the key to pretty much everything we do in the athletic realm.

Random reads:
-Quesarito!!!
-Blog post on Carb Backloading from Cookie Monster
-Creatine: How Much article from Schwarzenegger
-My next meet at Flatirons Crossfit. More to come.
-Rachel Guy on Dangerously Hardcore talking back training for the ladies.
-Jim Laird from J&M Strength and Conditioning on meditation, relaxing and chilling the f*** out
   -Jim and Molly are hosting the Train Like A Girl seminar in Lexington on May 18-19, 2013. HIGHLY RECOMMEND.


3/11
Muscle Snatch 3x2 70kg
Snatch + Abv Knee Snatch 50xsome 60x1x2 70x1x2 80x0 80x1x2 85x1 90x0x2 (not too far off)
Down Sets (1+2) - 70x1x2 75x1 80x1
Sn Pull w/ Pause - 140x3x3
Back Squat - 140x5 145x5 145x5
Pause Back Squat - 3x4 @ 120 w/ five count pause
Dead Back Squat - 7x1 @ 150

3/13
Sots Press/Pendlay Snatch Drills
Pendlay Clean Drills
High Hang CJ (pwr jerk)- 80x1x3 90x1x2 100x1 110x1x2 115x1x2 122xFJ 127x0x2
Floating CJ (pwr jerk)- 110x1x3
Cl Pull w/ Pause 150x3x3
Front Squat 120x3x3
Pause Front Squat 100x3x2 90x3
(Skipped my dead front squats; my legs were a MESS)

3/16 (No wrist wraps, no wrist issues and no misses except for the 125 jerk; nice step forward)
Snatch - bar work 40x a bunch 60x a lesser bunch 70x2x2 70x1 80x1x2 90x1
CJ (pwr jerk) - bar work 60x a bunch 80x1x3 100x1x2 110x1 117x1 125xFJ

3/17
Muscle Snatch 60kg 3x3
B Sqt - 60x5x2 100x3 120x3 145x3 160x3 185x1 175x3
Pause Squat - 100x3 130x3 150x1 160x1 170x1
Push Press 3x5 80kg (wrists are weak but all good; no wraps, no worries)
Standing Row + Standing Abs - buncha sets
JM Press - buncha sets

I'll be deloading next week so I'm going to take a carb-free week to get some water out and check the scale. I haven't been on a scale in months, no idea where I'm at; I'm guessing 215-220 realm? I'm going to emphasize lots of overhead accessory work to get that brought up after being gone from training for the better part of four months.

Bonus: You gotta appreciate the awesomeness of this dubstep sign flipper.