Hiatus: (N) A pause or gap in a sequence, series, or process.
My training has been on somewhat of a hiatus of late. I’ve still been smashing it as much as I can but my back has been tweaking off and on and it’s fucking frustrating.
That said, things have still been kind of ticking along. Last Monday I PR’d my clean and jerk by 5kg first attempt (I can’t really miss ass we have been consistently getting noise complaints at the gym and thus dropping is a big no-no)
After a two day full break over the weekend it looks like things may be slowly getting better. I plan on focusing on building up my volume of lifts and Metcon work, rather then top end strength (1rm, 3rm etc).
Monday started the week with a bang, a big triple day.
10 strict pull ups
10 handstand push ups
3×3 Split jerk @100kg
5x 6″ deficit handstand push ups
10x toes to bar
30 double unders
Every 2 minutes x6 sets
4 back squats @130kg
1min row for cal
3 muscle ups
10 jump squats
1min max burpees
5 power cleans @75kg
10 toes to bar
15 wall balls
Went to the physio this morning after tweaking something deep in my mid back.
At a competition last November there was an event which involved weighted hammer strikes and – being a slave to linear movement – I ended up tweaking something in my mid back. It’s come and gone but has generally been localised on the left side, however this time it’s killing the whole back!
I went and saw the physio yesterday morning and the diagnosis was pretty straight forward. Don’t stop training, get a massage when I can and if it gets worse, don’t do what worsened it… My physio is awesome!
Training wise Monday was as follows.
5x 3 position snatch (floor, knee, mid thigh) @65kg
emphasis was on landing clean and hitting triple extension hard and fast. Speed under the bar was awesome!
5x 2 push jerks 1 split jerk @75kg
Speed on the spit was good but I’m going into hyperextension HEAPS on the push jerks… Something to work on.
4×5 snatch pulls @85kg Some sets were with a hook grip, some weren’t. With such a high percentage of my 1rm for reps the hook grip was putting heaps of pressure on my thumbs.
Max effort wall balls
Score is total wall balls
Shoulders were still pretty smashed from Cindy on Saturday and they went before the legs. Managed 111 on the first set unbroken which I was pretty happy with… They were ugly reps in the end though haha.
I’ve been falling behind with my posting so here’s Sat and Mon’s sessions. Will post today’s (Tuesday) WOD tomorrow AM
Early morning session felt surprisingly solid considering I only got 5 hours sleep the night before.
5×3 Hang Snatch @70kg
5×3 Hang Clean @100kg
WOD 2 (after 1 hour of coaching)
10 pull ups
15 box jumps
20 wall balls
Cleans @100 felt super solid, first time I’ve tried 100s from the hang! First WOD was slow and shitty. Lack of sleep caught up on me! After coaching and jumping in with the class for the second WOD I felt great! Box jumps were on the new wider box which made them much better! All sets were unbroken.
First day without sugar… Definitely noticed it
Back Squat 4×9@122kg
Press 1×5@60kg 3×5@70kg
With a 30min time cap
Outlaw 12 days of Christmas (1, 1-2, 1-2-3…12)
1 clean and jerk @100kg
2 muscle ups
3 box jumps 36″
4 hang squat snatches @52kg
5 bar facing burpees
6 push press @52kg
8 toes to bar
9 wall balls
10 chest to bar pull ups
11 handstand push ups
12 front squats @100kg
1min max burpees
10 swings @32kg
15 jump squats
1min max burpees
Squats and presses felt ok, but the Outlaw Christmas sucked… BIG TIME. I hadn’t planned on capping it but I’d eaten bugger all carbs all day (especially compared to my usual lashings of chocolate and lollies) and was seriously feeling light headed. 100kg C&J each round felt really strong though! WOD later was awesome! Smashed out 28 burpees in the first set then 26 in the last one. Got either just under 5 or 6 rounds for the WOD (kind of lost count).
Today was one of those days that went from regular day at the office to 2 and a half hours of W O R K.
I remember this time last year I could clean 60kg for reps fairly comfortably. Today after some serious strength work and a WOD I did 5 sets of 6 touch and go cleans at 85kg, resting no less then 60 seconds between sets, easily! Each rep was super fast and clean. The first couple of sets were pretty much muscle cleans. 85kg literally felt like what 60kg was last year… It’s been a good year of training!
Sessions were as follows.
10 strict pull ups
10 strict HSPU
rest 60 seconds
5×7 Back squats @120kg
6 snatch @60kg
6 OHS @60kg
Coached the 5:30 class then:
5x 6 touch and go cleans @85kg
rest no more than 60sec between sets
5 chest to bar pull ups
10 DB push press @15kg each arm
3min farmers carry for distance @45kg DBs
Sessions were awesome today! Squats were all solid and each set was belt free, which was cool! Bracing without the belt is getting better each time I do it. First WOD was pretty rough and I only managed the first set of snatches touch and go. All sets of OHS were solid though, really trying to work on keeping the shoulders in a good position overhead as they’ve been pretty bad lately in terms of over internal rotation. Had a light bulb moment during the chest to bar pull ups. With normal butterfly pull ups I use more hip power and less arms. With the chest to bars I was missing reps and finding it hard to keep my rhythm on the bar, however by simply pulling a little harder and more aggressively with the arms rather then just kippping harder with the hips, I could butterfly far easier!
AMRAP was tough due to the fact that I’m running of beer, tequila, pizza and chocolate… but I still managed 10 and bit rounds so kept a pretty solid consistent pace, although burpees don’t feel as fast as they used to.