Wed, 24 May 17
Block 12, Wave 2 - Snatch @ ISCF
I rarely get sore. My body was so used to training stresses, whether high volume, high intensity, both, neither, training, competition, all of the above - nothing has really given me more than very minor, transient soreness in a couple years at least. Well it turns out that taking a week and a half completely off from all training reset my baseline and now everything is making me horribly sore. While I know enough to know this doesn't necessarily mean my training won't still be good, that was exactly what it meant for today since most of what I had to do was velocity dependent and I could not move fast no matter what I tried in terms of warmups and activation drills.
Seated DB Box Jumps
5xBW to 30"
3x30 to 30"
3x50 to 30"
3x55 to 30"
3xBW to 30"
I was NOT moving well or hitting good triple extension on these so I dropped the DBs for the last set to prevent ripping myself open on the wooden plyo boxes at Iron Strong. Even with the effect of post-activation potentiation I still could tell I was lagging on my force production.
Snatch
warmup drills and positions from the Shankle seminar with an empty bar
3x75
3x95
2x145
1x165
5x1x185
I felt ok on my lighter warmup sets, then quickly moved to crap and ended up just awful. I was leaving my hips behind and not shuffling my feet and every attempt to move fast reminded me how sore I was.
Hang Power Clean + Push Press
5x135 + 3
1x185 + 1
3x3x205 + 1 - Not even animal sex noises could help me not feel like death today.
Axle Shrugs/KB Bent Presses
20x255/10ea x 35
2x{20x275/10ea x 50}