Hose Off

Originally today was going to be a rest day, but since I didn’t get much done in the gym yesterday I figured I’d play it by how I felt. Was still exhausted last night at the movies from the fire truck pull, but feeling pretty good today. Went to the 5:30 class.

Warm-up

3 Rounds

  • 30s Bottom Squat Hold
  • 20 Jumping Jacks
  • 30s Plank
  • 5 Push-ups

Strength

  • 6×155# Deadlift
  • 6×245# Deadlift
  • 6×315# Deadlift
  • 6 Rounds NFT
    • 6×345# Deadlift
    • 6/6 Side Bends (62# KB)

Keep pushing the weight/reps on the deadlifts. Little by little. 345# is the same weight I recently used for 8×3 and then 7×4. Back has still been feeling good. Chalked up after the first work set and it made a huge difference without the bar starting to slip in my hands.

Conditioning

3 Rounds

  • 10 HR Push-ups
  • 20 Air Squats
  • 30 Russian Twists (35#)
  • 40 Flutter Kicks
  • 50 DU

Too many misses (2 every round I think) on double unders. Haven’t been doing them enough and it showed. Finished in 7:05. Everything else was unbroken.

6 Rounds

  • 1:00 Row
  • 1:30 Rest

The rest time is approximate since Andrew and I were alternating on the rower. I went 310, 309, 309, 308, 310, and 319 meters. I guess I won’t row tomorrow like I was planning. Will be able to work on my jerk instead.

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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