Time for another little workout-update post! Yesterday I got things started off with a nice 30ish minute run in the crazy heat and humidity; then, after about 5 hours and some damn good food, I hit my barbell work. I started things off with 3 warm up rounds of 5 kipping handstand push ups, 10 30 in. box jumps and 15 KB swings at 53#. Here's where thongs stated going wrong for me. I couldn't even get the HSPU's with a kip! Damn it! Beyond frustrating to me (more on this in a bit). Well, in my frustration I failed to get my legs all the way up around the 6th rep of the final round of jumps and the box decided to take about a 1-inch tear of shin skin from me. Ouch. After I peeled it off the box and cleaned my wound (the thing swelled up like CRAZY), I set up my bar for snatch work.
3x5 hang power snatch
3x5 power snatch to OH squat
3x5 squat snatch
I actually felt halfway decent throughout these reps and by the time I got to my final set of squat snatches, i was able to bang out 3 pretty solid reps at 165#. At that point I had complete CNS (central nervous system) failure. Basically, I couldn't fathom getting that bar over my head for another rep and I intelligently called it quits on the session. I had programmed in a short metcon for the evening but I was really feeling beat up and I opted for a little extra recovery; very smart move. Oh, and my shin was, and still is killing me!
Today I woke up early, and after standing at the side of the pool for a good 10 minutes, finally jumped in and di soe easy laps for about 25 minutes. Later on in the day i rode my bike into DC to meet up with Jimmy and Ori for lunch, both trainers and good friends of mine. We geeked out about fitness for a couple hours and then I went over to Balance Gym Glover Park to work a little more on my miserable HSPU and get a little recovery work in the steam room. My non-technical conclusion on my HSPU abilities: I can't do them. My more technical perspective: it appears as though I lack the ability to engage a specific set of muscles when I am stressed in a very specific position such as the HSPU. While this is pretty uncommon at such a level, it is common enough for trainers and such to have heard of it, but my shoulders basically shut down when they are loaded in a very specific way. This really does seem to be the issue and the concept is strengthened by the fact that when I widen my stance and turn my hands out, i am able to get 3 reps (with a kip mind you). But with a normal hand and arm position, I literally just hit a wall and CAN NOT get even close to a lock-out. No joke people. Ori was at a complete loss for words. It appears to make absolutely zero sense that a person with my level of strength can not do this, at all, with so much practice and focused attention, still nothing. Conclusion? Grind The Gears. What this means is that I will do reps as often as possible in the only position my body allows me to do them, and hopefully something will just click by next week. After that, I will be doing some serious supportive work to figue out exactly where I shut down when performing this move. I'll be sure to explain what that process is when I get there.
Anyways, after all that fun I went on home to relax some more, gearing up for a crazy day of training tomorrow before I head up to upstate NY to hang with Lindsey and her family. Can't wait to see my girl!
never Stop, GET FIT.
So, I am in the middle of writing a long post about my transition out of California, and it's been an emotional experience for me. So, I will just get on with some other posts as I work through that one, and post it up when I feel better about it! Anyway, I returned to the East Coast on Saturday and got right into the swing of things. Sunday morning run down at the C and O canal, about 4 miles, an old run I have done countless times. It was nice to run the the crazy think foliage that I have totally forgot takes over the greater DC area in the summer. It was humid, think and all around a really nice morning! I then headed out to Balance Gym Kalorama to meet up with a couple guys for some strength work.
5 x 3 back squats
3 x 3 weighted chest to bar chin ups with 8 total barbell overhead lunges with a twist
2 rounds with 3 minutes rest between of:
1 hill run (about 300-400 meters)
21 pull ups
12 handstand push ups
The squats felt heavy, and I struggled to get 355#, a bit of a bummer. The chins felt awesome, and I was able to get 3 out of five chest to bar on the final set with 65# added to my 215# frame! We then jogged about 3/4 a mile to a sweet park underneath the Calvert and Connecticut Ave intersection. The plan was 3+ rounds; but, after the first round I put my foot down and said I was done after the second one. I didn't want to burn out with a metcon at all, I feared I'd be pushing my body WAY too far too quickly. Besides, two rounds was more than enough. Each took me around 6 minutes (mostly thanks to my total crap handstand push ups). A massive lettuce-wrapped burger later and I felt so good!
I grilled out with my pops and his girl in the evening, firing up some skirt steak and asparagus, then hit the bed hard! This morning, I woke up ready to get things going! I again went to Balance to get my training in and I got some great stuff. Thanks to a brief, but very insightful conversation with Oly Coach extraordinaire Mike Choi the day before, I had a better approach: Tone back the weight, work speed in sets of 3 to 5, take very long rests and make sure to be fueled and not fatigued going into the session. The idea is to make sure the central nervous system is at peak awareness for these lifts. This is something I have been not taking seriously enough in the past couple weeks, I have been trying to force things a little much and it has been to my detriment. So, I gave this approach a try and it was great.
3x5 OH squats
3x3 power snatch
5x1 strict press
3x10 cable face pulls
I went in this order because i have found that I have almost no ability to be comfortable underneath the bar (in the overhead squat position) without about 5 sets of warm up before hand. So, the forced overhead squat work acted as a warm up to my snatches. The power snatches got me moving more quickly, and I pulled 55, 60, 60, 62.5, 65 and 67.5 respectively (in kilograms) on the snatches. They felt AWESOME! Quick, comfortable and smooth. Very happy with that. Th strict presses were a different story. Perhaps my shoulders were a little beat up from the HSPU's yesterday, and all the snatch practice, but I tied my previous PR with a big struggle at 175#. I'll get that 185# before Regionals, I know it!
Ok, off to grill up another dinner, then up super early to run before a client comes in. Here's to finding some form of routine!
Never Stop, GET FIT.