20100205 Fri Training: Perishable Skill

Back Squat 5-3-1+ @ 67.5%/76.5%/85.5%

Although my RX should have been 118-134-149, I didn’t feel like I had enough punch to do the weight today. So Coach helped me scale it down 10% to 108(5) – 120(3) – 135(1)

I had to redo 120lbs thrice before getting to depth and failed my 2^nd attempt at 135lbs . . . my legs clearly went to mush while sick. I’ve always struggled with squat movements, but today was a very humbling statement about how much work needs to be done to get back to a 175lb squat. Looks like there is a lot of glut/hamstring work to be done in my immediate future. Oh joy!

But I can’t lie to myself. I am still 10+lbs under my target weight/lean mass. I simply don’t have my full strength or aggression back. I am simply not 100% . . . yet . . . but I’ll get there . . . in fact, I HAVE to get there in 89 days.

Metabolic Conditioning:

-          10 power snatches (75% of 1RM snatch)

-          50 double-unders

-          8 power snatches

-          40 double-unders

-          6 power snatches

-          30 double-unders

-          4 power snatches

-          20 double-unders

-          2 power snatches

-          10 double-unders

I love power cleans, jerks, and snatches. They’re functionally natural to me because it’s like how I pick up a heavy pack or an ice block during a climb. So seeing the snatches was exciting for me. Also, I was excited about the fact that we were doing doubleunders now after I’d strung a new PR of 20 . . .

But alas, while my snatches were solid, unbroken, and steady, my doubleunders were . . . well . . . they did me in. I’m convinced that doubleunders are a perishable skill. I ended up doing singles (3x to compensate) somewhere in the 3^rd round and just struggled. A tad disappointed to be sure.

… but man, those snatches felt good. So good, in fact, that my IQ dropped a few points and I did a few extra on round 2 (10 reps instead of 8). I wasn’t so much winded as I was frustrated that I couldn’t string more than 3 doubleunders at a time or go a tad heavier (78# would have been my RX’d weight). So my results were 9:05 with 65lbs. Not top performer, not bottom performer, but just right I guess . . . steady and a little stronger than yesterday.

I’m ok with that. Coach said I looked stronger . . . coming from him and how rare it is to get praise, I’ll definitely take it.

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