Slowly Recovering

 The increased volume and heavy loading leading up to the Deuce took it's toll on my body more than I thought it would. I compacted my wrist the weekend before the comp and the tweak of my shoulder at the comp really needed some R & R so that's what I gave it. I took two days off following the comp and decided to jump in for a light AM Oly session and a PM Back Squat max & WOD. Here's how that went...

7/11/12
OWOD (AM)
3 Pos. Clean (low to high) - 7 x 1
bar progressions
135-155-185---205 - 225 - 225 - 235 - 245 - 255 - 275
- Any type of OH movement was causing some serious pain so I skipped the jerk work that were supposed to follow the cleans. Externally rotating my right shoulder was tough. Every time I snapped my elbows under the bar I could feel a tight pull on the outside of my shoulder. It wasn't painful, but very tight. Cleans felt strong and fast considering how my upper body felt. I wasn't expecting to get up to 275, but I couldn't resist with how smooth everything was feeling. I failed the hi hang at 275, but picked the bar pack up instantly and nailed it.

Strength (PM)
Back Squat - Find 1RM
bar(10)-135(8)-185(7)-225(5)-275(3)-315(3)-365(1)-405(1)- 425 - 425
- Very disappointed. This is 30#s under my last max. My legs just felt dead. Don't know if it was from the clean work earlier or what, but I was very frustrated. I got under 425 and it felt heavy. It surprised me on the first attempt. I was ready for it on the second try, but I called it a day after that one.

WOD
3 rounds of:
   400m Run
   25 Wall Balls (20#)   [UB/UB/11-9-5]
   10 Pull Ups   (all UB)
= 10:00
  My buddy, Toolz, came to WOD with us tonight. It's always a good time when he comes around. I know he's a got great motor and can push through some serious pain so I know it's going to be a challenge to beat him. He's not running on all cylinders just yet because of a recent knee surgery...so I'm not gonna lie...beating him tonight was bittersweet. Goal was to go UB on the wall balls and beat Toolz. Since he's got a bum wheel our runs were about the same. We stayed neck and neck for the first two rounds for the most part. We got back to the wall balls in the third round and he broke first and I broke a few after him. I was able to stay ahead of him the rest of the way. My buttterfly kip was on point tonight! Wish it was this smooth at the comp last Sunday...I would have definitely got a sub 7 on WOD 2.


I took the family camping for a long weekend up North to Governor Dodge (beautiful place...you should really go if you have the chance and are into camping). We had a lot of fun in the Sun and relaxing with some beers and friends around the campfire at night. I got back to work Monday morning with an AM Oly session...

7/16/12
OWOD (AM)
Hi Hang Snatch (off the blocks) - 7 x 2
bar progressions, Muscle Snatch sets
95-115-135-145-145-145-145-155-155-155(1x)-155
- Kept the load light because my shoulder is still giving me problems. I was constantly working the lacrosse ball on it between sets to get it to loosen up a bit and it helped slightly. Most were power snatches due to shoulder mobility problems. Anytime I received low the pain would bring me right on to my toes. I tried to do a couple of sets power snatching and then lowering into the bottom under more control, but the same thing would happen. I would get about an inch or two above parallel and feel a twinge and go right to my toes. Frustrating for sure so I hope it works out soon. Other than that it was solid work.

Back Squat - 5 x 5 @ 70%
225(5) --- 320
- Adding some more quality volume to this strength cycle coming up and today was the start. This sets actually got easier as the sets moved on. Felt good. Focused on bar speed and engaging the hips throughout.

WOD (PM)
Diane
21-15-9
   Deadlifts (225#)   [all UB]
   HSPU   [18-3/6-2-2-1-1-1-1-1/2-1-1-1-1-1-1-1]
= 12:01
- Arrggg!! I was pumped for this one. I really thought I was gonna have a time around 6ish, but I was way off. I got through my round 21s at 1:30ish and feeling great. I blew through my 21 HSPUs, kipping all of them with only one break because I lost balance on my kip. Felt real good still going into my round of 15 and then BOOM...they were gone. I didn't feel like I was pushing too hard. I was trying to pay attention not to take my shoulders to exhaustion, but I guess I missed it. I think I spent something like 5:00 on the round of 9 HSPUs. It was brutal and frustrating...2:00 slower than my time in October 2011. On the bright side...somehow my shoulder tweak loosened from all the work...I'm not kidding.


Legs were feeling the squats and deads from yesterday so I passed on the hill work this morning. Shoulder again felt a lot better getting out of bed this morning. Crazy considering what I put it through yesterday, but it felt better and better as the day went on.

7/17/12
Strength
Press - 5 x 5 @ 70%
bar(10)-95(5)-115(5) --- 155 x 3 sets, 160 x 2 sets
- Felt strong. No problems from the shoulder at all. Wrist is still tender, but okay once they're strapped up.

WOD
800m Run   (4:00)
150 DUs   (6:18)
800m Run  
= 10:41
- I really wanted a sub 10 on this one. I knew I would have to do something special on the DUs, but just couldn't get it done. I left for the second run thinking I still had a chance, but had to get moving and I thought I was, but according to the clock...I wasn't! Should have been better on the rope. Really having trouble stringing more than 50 together lately.