Muscle-up Triples

Walked 18 holes on the golf course yesterday and seemed to tweak my right elbow on one of the swings. In at 9am and then oversaw the 10am class since Kevin is out of town. Was at the gym for 3 hours. Started with Crossover Symmetry Activation.

Snatch

  • 45# Position Work
  • 3×75#
  • 3×95#
  • 2×115#
  • E30S 3:00 – 1×135#
  • EMOM 5:00 – 1×155#

Couple of sketchy ones for #3 and #4 with 155#, but no misses. Took everything down into the squat.

Clean

  • 2×155#
  • 2×175#
  • 2×195#
  • EMOM 3:00 – 1×215#
  • EMOM 5:00 – 1×235#

Felt great and super easy. 235# is 90% of my max and I’m never really in danger of missing it. Just shows how much more I have.

Back Squat

  • 5×135#
  • 5×165#
  • 3×195#
  • 3×225#
  • 3×260#
  • 3+ x290#

Got 9 reps with 290, which is an estimated max of 376.

EMOM 10:00

  • Odds: 3 MU
  • Evens: 5 GHRs

The most unbroken muscle-ups I’ve done is 3, so making all 5 sets felt awesome. I’m still terrible at GHRs.

IMG_4738

Sled drag

Loaded 180# on the 38# sled.

  • 25m down & 25m back
  • 140m Lap
  • 140m Lap
  • 25m down & 25m back

Took a minute or two rest between each portion. Finished with Crossover Symmetry Iron Scap, using the blue and purple bands.

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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