Rapid Fire Squats

Over to Kevin’s garage tonight.

Warm-up

  • 3:00 Air Dyne
  • 10# plate work for shoulder shrugs and some squats holding it out front

OLY

Split Jerks

  • 2 x 75# (also 5×75# shoulder press)
  • 2 x 135#
  • 2 x 155#
  • 2 x 185#
  • 2 x 205#
  • 2 x 2 x 225#

Felt pretty terrible but I still tried to push it. Had 245# on the bar and then on my shoulders but decided to not even try it. The first set of 225# was ugly enough, so I dropped the weight from 245# and did another double with the 225#.

Block Power Cleans @ Knees

  • 3 x 135#
  • 3 x 165#
  • 3 x 195#
  • 2 x 215# (+1 fail when I didn’t even try to get under it)

The lifts at 215# were not so great. I got the bar low on my chest and without a good elbow turnover, so really had to save it. Was hard on my elbows!

Strength

Back Squats

  • 5 x 135#
  • 3 x 205#
  • 3 x 225#
  • 3 x 245#
  • 3 x 255#
  • 10 x 2 x 275# (rapid fire!)

Kevin and I kept going back to back on the 10 doubles with 275#. Our goal was to be all done in less than 10:00 and it was just a couple of seconds over 9:00 total, so under 9 for each of us individually. Wasn’t as hard as I was expecting and would be fun to try it even faster next time with no waiting between sets; go as soon as the other guy racks the bar. These are typically called cluster sets and your body is supposed to think of it as one big set.

4 Sets NFT

  • 10 Reverse Hyper (160#)
  • 5 Deficit Kipping HSPU (AbMat w/ 25# bumper and 55# competition plates stacked up)

I tried to do strict HSPU but could barely get one rep at that height.

WOD

Partner Rowing Intervals

  • 8 x 250m Row
  • Rest while partner rows

Same rower, so rest during transition time too. I think I got faster as the rounds when on. Definitely started to hit muscle fatigue in my hamstrings and ass in the last interval though, so good place to stop.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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