Shallow Dip

Went out and walked 9 holes of golf for the first time this year. I have plenty of swing issues but didn’t have any issue with the shoulder.

My legs feel fine from the squats, but I think the triples yesterday made my abs sore. Tell me you don’t work your core when you squat. 😉 I noticed I’ve been getting tired this week too. I think Smolov is hitting my CNS hard! Did a little work at night in the garage with Kevin.


  • 4:00 Bottom Squat Hold
  • CS Activation
  • 5×50 Band Pulls (red)
  • 3 Rounds
    • 20 GHD Sit-ups (to parallel)
    • 20 Hip Extensions
  • 15# Snatches & Snatch Presses
  • 45# Clean Positions and Push Jerks

Today is the eighth day in a row getting 30 minutes in the bottom squat hold position. This was the first time doing a snatch in close to 2 months. Felt good. I was also able to snatch press the training bar from behind my head for the first time without pain! Last week I couldn’t do it with a PVC pipe.

Power Clean & Jerk

  • 2×95#
  • 2×115#
  • 2×125#
  • 2×135#
  • 2×145#
  • 2×155#
  • 2×165#
  • 2×175#
  • 2×185#

I haven’t done jerks in about 2 months either. Felt good, so kept going. I focused on as little dip as possible in the jerks. They were the fastest I’ve ever done and felt better than ever. Maybe I should take a long rest more often!

Seated Good Mornings

  • 5×135#
  • 5×145#
  • 5×155#
  • 5×165#
  • 5×175#
  • 5×185#

Felt solid and stable doing them. Everything is getting stronger from all of the squatting!

Did a 6:00 squat hold at the end and called it quits. Pretty light workout on the day, but needed after the heavy squatting yesterday and the 2 hour session. I won’t get much Smolov in over the next week because I’m heading down to Cincinnati on Thursday to watch the Central East Regional and won’t be back until Sunday night. Body could probably use the rest though.

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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