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.

The Training Week That Was - 12/9 - 12/15

12/9
SSB Squats up to 130x3
Bunch of random lower body work.
(I'm not proud of this, but this was a total blow-off day. I was out way too late on Friday night for my company holiday party and did not plan properly. This also explains why I didn't train on 12/8.)

12/11
Long Warmup with a bunch of broomstick drills
Box Jump - worked up to 5x2 with some plates stacked on a box. No idea on height. I'll take a pic next time.
SSB Squat (I think a 30kg bar): bar x5 70x4x2 100x3 110x3 120x5x5
Front Squat Lunges - 4x5 @ 50kg
Depth Jump 3x10
Cal Back Extension + Hanging Leg Raise - Five sets each
Hypers and Traction

12/12 (legs sore as hell)
Ten minutes of time in a squat
Epsom Salt Bath
Foam Roller

12/13
Seated Box Jump to 5x2 w/ stacked boxes and plates (no seriously, I'm gonna take a picture of height)
Front Squat (w/ straps) 60x3x2 90x3 110x2 120x2 130x2 140x2 145x0/120x3x3
SSB Lunge 5x5 - 50kg
Back Extension 5x10 w/ 15kg plate behind head
GH Situp 5x10 w/ 10lbs behind head
Weighted Plank Holds (both sides and front plank) - Two sets w/ 15kg plate, One set w/ 25kg plate
Hypers and Traction

12/15
Kneeling Jumps 5x3
SSB Squat - triples up to 135x3
-Bolted after this to make my chiro appointment. A word of wisdom: getting your hand adjusted when you've got a bone bruise hurts like hell. The hand feels waaaayyyy better post-adjustment and doesn't have that "jammed-up" feeling in my thumb and index finger. Still sticking with goal of being able to snatch again on Christmas. Going to pound town on bone broth and pushing more activity with the hand.

Check this out from Mobility WOD on icing and rehabbing injuries. This makes a lot of sense, and had me diving for my old anatomy books and checking out things like venous return all over again.  This has a lot to do with why I went the contrast route right after the injury rather than straight ice. Now I'm basically heating the hell out of it and lightly compressing when I'm sedentary at work to keep things moving.

Note: I like a hot/cold shower right before bed on training days and epsom salt baths on non-training days. If I have a big backload and a lot of lower body volume, I'll get leg and foot cramps in the night. The contrast gets everything moving and seems to knock me out pretty nicely.