Cut Another Twenty

Didn’t get to the gym early so none of my special warm-ups. 😦

Warm-up

  • Bottom Squat Hold
  • 2 Bar Hangs (30s)
  • Jumping Jacks
  • Air Squats
  • Mountain Climbers

Strength: Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 2x3x285#

Wore a belt for 245 and above. Would have liked another set or two but everyone else rushed through and was done before I even did my first set with 285#.

Conditioning

3 Rounds

  • 1:00 Ball Slams (25#)
  • 1:00 Russian KBS (70#)
  • 1:00 Thrusters (45#)
  • 1:00 Row (calories)
  • 1:00 Rest

Felt good and was able to keep pushing a little harder each round for 84-92-94 reps.

Midline

  • 10-20-30 GHD Sit-ups (parallel)
  • 10-20-30 Russian Twists (55# plate)
  • 1:00 Plank

Kept the GHDs to parallel today because touching the ground seems to aggravate my low back. Did everything unbroken.

Had an appointment at the chiropractor in the evening and then back to the gym for session 2.

Warm-up

  • 3:00 Air Dyne (AD2)

Row: Power Intervals

  • 1:00 @ 24 s/m
  • 1:20 Rest
  • 1:00 @ 26
  • 1:20 Rest
  • 1:00 @ 28
  • 1:20 Rest
  • 1:00 28+ (must be rowing full length)
  • 1:20 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

Same thing as the last two weeks except cut out another 20 seconds of rest between each row.

rowing-wod-week4-session2

Even with the shorter rest periods, I was able to beat the 1,583 meters I got in both sets last week by a comfortable margin. I started to hit the wall in the second pass through but was still able to beat last weeks total with 3,174 meters today. Seems like this program is working really well.

Walked a couple hundred meters outside to cool down.

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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