How Will My Back Feel?

Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.

Warm-up

  • 3x12x120# Reverse Hyper
  • Bottom Squat Hold

Strength

Deadlifts

  • 5×155#
  • 5×265#
  • 3×335#
  • 3×365#
  • 2×395#
  • 2×415#
  • 2×435#
  • 2×455#

Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.

Conditioning

16:00 EMOM

  • 1st: 15 Ball Slams (25#)
  • 2nd: 150m Row
  • 3rd: 10 Thrusters (75#)
  • 4th: 10 Burpees

Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.

Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.

Rowing

4 Rounds

  • 500m (1:55-1:57/500m pace)
  • 40s Rest
  • 400m (1:55-1:57/500m pace)
  • 40s Rest
  • 200m (Sprint)
  • 5:00 Rest

Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:

  1. 1:56.6 – 1:32.7 – 0:35.1
  2. 1:56.6 – 1:33.0 – 0:35.6
  3. 1:56.2 – 1:33.6 – 0:35.7
  4. 1:56.1 – 1:32.8 – 0:34.0

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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