Where Did 2014 Go?

Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.

Warm-up

2 Rounds NFT

  • 300m Row
  • 10 Shoulder Pass-thrus
  • 10/10 Arm Circles

Strength

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 3×135#
  • 10:00 EMOM – 3×145#

Turned very rough is the last few sets, especially the first rep of each set.

Accessory

4 Sets

  • 8 Weighted Push-ups (60#)
  • 15 GHD Sit-ups

Talk about a tricep burn after the presses!

Conditioning

10:00 AMRAP

  • 10 OH Walking Lunges (45#)
  • 10 KB Deadlifts (62#)
  • 20 Mountain Climbers

The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.

Skill

3 Sets

  • 20 MU Pulldowns

Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.

Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.

Tall Snatch

  • 3×45#
  • 3×75#
  • 3×95#
  • 3×115#
  • 1×125#
  • 1×135#
  • ✘ 140#
  • 1×140#
  • 1×145#
  • 1×150#
  • 1×155#
  • ✘ 160#
  • 1×160#
  • ✘ 165#

I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.

Back Squat

  • 10×45#
  • 5×95#
  • 4×155#
  • 4×205#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×275#
  • 2×285#
  • 2×295#
  • 2×305#
  • 2×315#
  • 2×325#
  • 2×335#

Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!

I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s