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Feeling pretty good. Upper abs were sore last night, but not really feeling much of anything anywhere on the body this morning.

Warm-up

  • Jumping Jacks
  • Mountain Climbers
  • Butt Kicks
  • Air Squats

Accessory

14:00 EMOM

  • 5x 3-Position Snatch Deadlifts (1″, knee, power, knee, 1″)
  • 30s Hollow Hold on Feet & Hands
Image from The Outlaw Way's 140416 Post
Image from The Outlaw Way’s 140416 Post

I expected the hollow holds to be much more difficult than they were. I used straps for the deads, with 115# for 3 sets, 135# for 3 sets, and 165# for the last set.

Conditioning

  • 50-40-30-20-10 Goblet Squats (35# KB)
  • 25-20-15-10-5 Box Jumps (24″)

Finished in 11:05. Hell of a leg burn. Low back pumped up too.

Midline

  • 3×20 Hip Extensions (on Roman Chair)

With that, I’ve filled up a full Field Notes with training logs. I think I started using that one last summer. Time to turn the page on a new one.

Going to see Joe, a chiropractor I know from the gym. Will see if he maybe comes up with something different to try for my shoulder. I’ve been giving it solid rest for two and a half weeks now and used it very little the 6 weeks before that. I want to be able to do all movements again! Falling behind.

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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