Pressing Combo

Did a bunch of yard work yesterday and was feeling pretty beat up from the workout. My body isn’t used to those heavy clean and jerks. Got to bed early for a good night of sleep. My HRV is way down to 93 this morning, but only orange not red. Tomorrow is going to be my “rest” day this week because of plans I have today. Will take it a bit easy in the 9am class today. Out in the garage at 7:30 in the morning. Warmed up with 3:00 Air Dyne (1.42km).

Coffee Squats

Front Squats

  • 10×45#
  • 5×135#
  • 5×175#
  • 5×205#
  • 5×225#
  • 5×245#
  • 5×265#

Had to fight a little and concentrate on positions. Not so much that I felt compromised though. Wore a belt for the last 2 sets.

Body lies so much. Last rep felt much tougher than the video shows. Happy to be keeping pretty good positions throughout the set.

In for the 9am class…

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Accessory

5 Rounds

  • 30s Air Squats
  • 30s Rest

I got 24-26-27-28-29 for a total of 134. Burned, but pretty good.

Strength

2 Shoulder Press + 2 Push Press + 2 Push Jerk

  • 45#
  • 75#
  • 95#
  • 115#
  • 125#
  • 130#
  • 135#
  • 140#
  • 145#
  • 150#

Fun complex to get in extra work with the weight.

Conditioning

7:00 AMRAP

  • 7 Deadlifts (135#)
  • 14 Wall Balls (20#, 10′)

Didn’t step on the gas and kept the load light. Did 6 rounds plus 7 deadlifts and 4 wall balls. 8+ is doable.

Did Crossover Symmetry Iron Scap and the back/leg stretches before taking off. I’m interested to see what my HRV will end up being tomorrow. The front squats weren’t actually too far off the most I’ve done for a set of 5 and the pressing complex was pretty heavy, but I only went about 80% at the metcon.

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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