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.
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