Saturday, October 28, 2006

Surviving the Snatch

After seven days of the ever-so-slightly-modified 5x5x5, my CNS was just feeling too overloaded: knees started becoming painful and SI's started to lock up. Based on the results of my myofascial winding test yesterday, I think it was the snatch and/or the overhead squat. Having the bar overhead like that raises one's center of mass and creates more torque throughout the body.

So I took Thursday off, did light KBs yesterday, and met my weightlifting partner at the platform today. I only got 3 sets in before my wife called and we had to take my 13 year-old lab to the vet. I hit 50kg/2, 70kg/2, and 80kg/2, all from the hang above the knee. The 80kg was super-easy. I asked my partner how it looked to which he replied, "Like eighty" meaning of course that it looked light. It felt really light--almost like the bar--which hopefully isn't a tease, because it reminded me of the old days. Then I had to run.

Fast-forward 5 1/2 hours and I drove to the studio after a stressful day at the vet's. (My dog's going to die soon, just a question of when--hopefully not tonite.) I needed to blow off steam so I put the following two KB complexes together using 2x24kg:

A. Double swings x5
Double snatch x5
Double C+P x5+5
Front Squat x5
Double row x5

I performed 2 rounds. Each took approximately 60s and I rested 120s.

Then I went to

B. Double Hi-pull x5
Double snatch x5
Double C+P x5+5
Front Squat x5
Double row x5

I performed 2 rounds. Each took approximately 75s and I rested 120s. Really tried to make those Hi-pulls float.

I should be able to hit 5 rounds of one or the other or some combination of the two to be in good shape. Obviously, my GPP is down. I may include these as extra workouts to put some muscle back on--starting twice a week progressing to four times a week. We'll see.

Really feel my right adductor complex/gracilis, which is good, cause they've been underactive.

We'll see how everything feels tomorrow. I'm probably going to hit some cleans on the platform plus some back squats, as they have been the easiest on my knees (pain free) so far.


Anonymous Anonymous said...

just an idea Geoff; in order to balance off the bilateral nature of the barbell work you are doing prehaps you should emphasize single arm kb work as rehabilitative? Perhaps help with the fascial unwinding? just a thought.

8:03 PM  
Blogger Geoff Neupert said...

Great minds think alike, Rif--or at least I'm starting to think like you!

I was already "tracking" that thought after Friday night's workout. It felt really good to pick up the bells again even though it's only been about 2 weeks without them.

10:58 AM  
Blogger Franz Snideman said...

Awesome to see you have a blog Geoff. I look forward to reading your training posts!

Keep it rocking brother!

4:02 PM  
Anonymous Anonymous said...

or as Tom shook said "strange minds think alike" lol. I think the single kb work will be of great benefit.

bell training has a rehabilitative and resilience building effect that I can't explain but cannot ignore either. I see it way too much. But I virtually only teach single kb work.

7:51 PM  

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