Bluegrass barbell

Great training session at bluegrass barbell/ Crossfit Louisville! It was a special day my lovely wife trained with is today and learned how to snatch finally and was surprised on how fast she picked up the technique Shout out to all the people who trained today it was a great session, Caleigh, Dan, Ben, mike, and Tom.
Warm up:
Soft tissue mobilization using a rumble roller. Child's pose with posterior capsule stretch, iso squat hold using a rack for stability-:30s
1-leg squats 1x3e
Bar work x3 min

Lift today
Snatch work to 85% 3x1
Today 110k 3x1 a little frustrating I missed all 3 attempts.
It was just a little but annoying because all the attempts felt great just wasn't strong in the hole.
Clean and jerk
Work to 85% 3x1
140k 3x1
First attempt jerk felt rushed so I switched to a pause in my jet. Paused in dip to stay loaded and to keep my torso vertical. Rep 2/3 felt much better. Rep 3 is on my YouTube page if you want to check it out.
The training session took about 90 min so I was not able to fit squat in today. Just finished programming for the next 5 weeks and hoping for great numbers to come out of this training cycle. To make it to nationals I need to get a total of 283 (275 as if now) . If I have an on day that can be very easy to manage! Always an up and down path on the iron game but I am excited to be on for the ride!

Friday training

Today was a great day if training it was lighter volume but great quality.
Warmup:
Mobility work spent about 10 min total. Started off with a great exercise created by Gray Cook called "the Bretzel 1.0" this exercise is amazing in many ways. works on the breathing pattern, quad/hip flex stretch/ abductor stretch and T-spine rotation all in one. Adductor mobility 2x10e, child's pose to cobra x5e w/ posterior capsule stretch.
Ankle mobility - wall knee drive x10e foot flat and toe elevated.
Activation:
1-leg squat to 12"box 2x5e
Glute ham 45 degree isometric sit up 2x:20
Back Extension x20
Bar work

Training:
Cleans pause at knee 2sec
Warm up to 70% of 1RM (115k) x1's
70% 3x1
75% 2x1
80%5x1

All lifts felt great bar path was exactly what I was looking for. Got great trie extension and moved under the bar fast.
Accessory work
1leg squats to finish off 2x5e
Bi/tri complex.
All in all great day not too sore or tired and looking forward to a big training session tomorrow at Ben Carter's gym. Bluegrass barbell/Crossfit louisville snatch/clean and jerk work up to 85% 3x1 for both and hopefully some back squat!

Recovery  DAY

Today was a busy day at work but for my off day I was blessed to have a friend who is taking a a Massage Therapy course. Lucky for me he has to log hours of Massage practice. That means that I got to be a test subject for him. Justin Roethingshoefer did a great job releasing some of the tension that i always seem to carry in my Upper Traps and Erectors  As he dug his hands deep into my fascia is could only think about how painfully awesome it was feeling. It always helps knowing that i was getting a free massage. To you Justin I say Thank You it really helped me feel ready for some tough days.


Recovery days always need to be about realigning your central nervous system. There are two curves of training. The curve of readiness (most important) and the curve of preparedness (skills). This massage has enabled me to hopefully be "ready for a big day tomorrow and Saturday"

Also I was lucky enough to have a representative from EC3D Compression company come into work today and lay their product line out and allowed us to try them out. I have been a fan of compression garments for training and recovery. I am excited to try out my new compression training socks to see how it will help me recover from rep to rep and set to set. Going to be a fun ride.

Training: Light Day with some Technique work for snatch
Very sore coming into work today! Have not felt my hamstring sore like that in a while. Took some extra time today getting warmed up. Spent more time decreasing the density in my hamstrings and back. Did some more intense Hip mobility work. Band distraction work to help open me up and keep me in posture.

Lift today:
Light snatch bar work - grooving the movement patterns of the snatch. Took it slow and steady to make sure i could "Feel" all of the positions. My philosophy is the lifts- "It is a Movement not an Exercise."
I want to make sure I can feel all that is going on with the bar and my body so when it comes down to lifting maximally i can lift by instinct.

Snatch Pull -Pause @ knee + Hang Snatch Below knee (x2)
Started at 40k worked up to 80k on that.
Started to feel good but due to being sore i had a hard time getting into a correct receiving position in the hole.

Snatch Pulls
4x4
2x2
Did some pulls to get the most out of today and the technique i have been trying to correct. Pulls felt great i could slow down and not rush through them. Had some good "Pop" o the bar today even with the movement being slowed down.

Finished with some Hip Mobility work again. Band Traction for the hip. Inverted with a 1-3/4" Jump Stretch Band to get my left glute turned back on.

Accessory work
2 Sets
Snatch Grip Inverted Rows x10
Eccentric Sub Scapular Chin UP x1 Max ECC

Training:
Warm up- 4" PVC Rolling - Much more dense to help get the pressure out of my spine. T-Spine to be exact.
2 Sets
Glute Ham Overhead Sit ups - (Anti-Extension work) Flexed Hips not spine x20
Back Extension - x20
Mobility series - Downward dog - Elbow to instep (runners lunge)- Push up x3e
Bar work - Clean Grip Series

Lift:
Clean -Below Knee-Hang + Push Jerk
Started at 60k for warm up.
60x3
70x1
80x1
90x1
100x1,1
110x1,1
120x1,1
130x1,1
Still working on my new technique and staying over the bar and relaxing my elbows on the second pull.

Front Squat (knew it would be rough have not squatted since christmas)
 2x3-2sec pause at bottom 140k

Good Mornings
3x5 60k
Clean Grip BN OH Press
3x5 60k

DB RDL
3x10 105's

It was a long workout and had to leave a couple times to coach but was able to finish the whole training session. I could feel that i have not squatted in a while. Tomorrow is a new day and going to be a a new training session.

Today: 1-14-13
Snatch Day:
Warm up:  Always warm up with the bar.
Simple Barbell complex always gets me warmed up.
Wanted to see how the new technique was treating me so I decided it was a Max day.
Goal 120k Snatch
 Here is how today went:  I had 60 min to train.
70x3
80x2
90x1,1,1,1 (all Makes)
100x1,1,1 (2 for 3)
110x1  (angry Make)
115x1
120x1 Miss

I attempted 100k about 3 times and it only really felt right 2 of those times. Some times you just get a little angry and pull the crap out of the bar and it seems to work.

The goal was to see where I was at in my training and how the long narrow road of Snatching 140 was going. Well I was slightly off the path over the holidays but redirected my footsteps when I got back in the Gym. Going to be a rough road but it is not always going to be bliss in the iron game. Tomorrow is a new day and going to be one step closer to getting to the goal. Every Kilo Counts!