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.
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