Monday, August 25, 2014

Vacation, getting my cross crawl back and KBs...

So the training was rolling along there pretty good and I was enjoying the bending and squatting
BUT
My wrists/hands got a bit bruised up and sore when I started going after the Grade 8 bolts and I lost my cross crawl/hard roll and some movement freedom.

I think this is in part due to squeezing training in instead of making time for a more complete session and just being a bit "greedy" with the progress.

So I took a weeks vacation with my wife and didn't train and the week before and after vacation were quite crazy so I didn't get anything of note in there.

Yesterday I decided to move a bit and found my cross crawl/hard roll had returned.  This is an important movement for me since it "ties in" my mesh core and my hip mobility. When I lose this it usually means I am getting "stiff" and losing a bit of hip mobility and motor control.  So the big lesson - don't lose it.

Yesterday

prep - Ground based work + cross crawl and hard roll
24 kg Snatch
15 sets of 5+5 (reps at the top of each minute density style)
30 min on exercise bike - Hill program

Today

prep - ground based work + cross crawl and hard roll
Double 24 kg Jerk
10 min x 5 jerks
5 min x 3 jerks
Density style
Mow yard etc....

Monday, July 28, 2014

Continuing on...

7-27-2014
LifeFitness cycle x 60 min
random level 8-10
5 min cool down

Today:

Prep - Foam roller, Brettzel, ASLR

24 kg Get-up x 1+1
arm bar + crooked arm bar + bridge at elbow and hand
24 kg Goblet squat x 1, 24 kg Alt swing x 10

28 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
32 kg Get-up x 1+1, goblet squat x 1, alt swing x 10
36 kg Get-up x 1+1, goblet squat x 1, alt swing x 10

Squat
135 x 5
225 x 5
315 x 2 x 5 sets

Bending
yellow x 1, Blue x 1, Grade 5 x 1, Grade 8 x 2, Blue x 1
yellow x 1

going to be working in some bike and some swing sessions
feeling better but still recovering from overreaching

Saturday, July 26, 2014

Always learning...
Or
Step down before you fall down...


So I had a great week of training last week - improvements in squatting and bending but I knew by Friday that I was pushing a bit into my recovery ability.
On Monday I decided to squeeze in a workout...

Note to self:  If it has to be forced it might be best not to do it.

7/21/2014
Prep - ASLR and Brettzel
24 kg Get-up x 1+1 (+ armbar and crooked arm bar and bridge at the elbow and hand)
24 kg Goblet Sq x 1
24 kg Alt swing x 10

Squat -
135 x 5
225 x 5
315 x 2 x 5 sets

Bending -
60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 1 and a partial
60d x 1

I knew after the first Grade 8 bolt that I had not fully recovered from bending on Thursday and I couldn't finish the second G8.
Squatting didn't feel bad but I "felt" 315 more than usual.

So the big lessons:
If it has to be forced it might not be a good time to do it.
Step down before you fall down - always have to walk the line between maintaining a training momentum and over-reaching.

Friday, July 18, 2014

More Bending and Squatting...

Prep - foam roller, ASLR (active leg lower), Brettzel

24 kg Get-up x 1+1 (+arm bar, crooked arm bar + bridge at elbow and hand)
24 kg Goblet squat x 1
24 kg Alt swing x 10

28 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
32 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10
36 kg Get-up x 1+1 + Goblet squat x 1 + Alt swing x 10

Squat
135 x 5
245 x 5 x 5 sets

Bending and Coc #2.5 between sets of squats

Coc 2.5 x 5 attempts (may have been 6)

60d x 2
Grade 5 bolt x 1
Grade 8 bolt x 3
Grade 5 bolt x 1
60d x 3

Squats - nice and easy working on driving my traps into the bar to initiate the way up
Bending - Grade 8s were a nice step up/challenge from the G5 bolts
Third G8 was a battle
Coc 2.5 is getting closer with right hand (around a 1/16th" )

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