July 15, 2012

A. Snatch Heavy Singles
B. Snatch High pull
C. Clean Deadlift Heavy Triple

Worked up to 90kg on the snatches off the ground.  First felt shaky, second single felt better, then rep 3-5 all felt really good.  Took it up to 95 for a pretty good snatch, though lost steam by my attempt at 98kg.  Followed with high pulls at 60kg, working on extension from hips through ankles and high elbows, taking the bar up to the chest and keeping it close throughout.  Snatches overall felt good, if (still) a little foreign.  Still no squat work so all strength work is still off the ground - deadlift triples from a clean position - worked up to 140kg, focusing on good clean position (shoulderblades set down and back, spine in extension, chest up) rather than good deadlift position. 

Got into my rye loaf last night - a fairly light rye: 20% dark rye and 80% white bread flour, with 80% hyrdation.  Otherwise same recipe as the Levain.  Very nice "meaty" flavor to the crumb as compared to a white Levain, and I think the 80% keeps it baking airy.  Tough to handle; not as tough as the olive oil, but overall very sticky.  Shaping and tightening were very tricky, and hopefully with a tighter skin it'll form into a larger loaf next time.  Will try this a couple more times before going back to the olive oil.  As well, baking with 250g total flour in the recipe rather than 500...more opportunities to bake and less stale bread to eat....

 I Kimchi, So Can You!

July 14, 2012

A. Hang Clean Heavy Single (just below kneecap)
B. Clean pull 3x3
C. Single Leg RDL

Cleaned off the tire/lifting blocks we have set up....and put a hole in one of them as soon as I got above 100kg.  Oh well.  It was still usable, although pretty messy and spraying wood chips everywhere.  Got up to 110kg, and was actually surprised how hard 115kg was, especially given that I cleaned 122kg from above the knee a week before - I guess the distance of a kneecap can make a big difference.  Likewise plain deadlifts are much more challenging that they used to be...just more fuel for the fire, in any case.  Did clean pulls at 115kg, and single leg RDLs at 135lb.  About 4-5 each leg, and every rep was incredibly difficult.  Not taxing to the muscles, more to the brain in terms of keeping everything locked and level.  Will be doing more of these later.  Warm up today consisted of LOTS of handstand practice, about 30-45 minutes of it.  Always nice to have the time to work on stupid human tricks...