Bump it Up

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

  • 8 Reverse Hyper (210#)
  • 10 Back Squat (45#)
  • 10 Shoulder Press (45#)
  • 8 Reverse Hyper (210#)
  • 6 Back Squat (155#)
  • 6 Shoulder Press (75#)
  • 8 Reverse Hyper (210#)
  • 3 Back Squat (205#)
  • 3 Shoulder Press (95#)
  • 3 Back Squat (235#)
  • 3 Shoulder Press (115#)
  • 3 Back Squat (265#)
  • 3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

  • 3 Back Squats (285#)
  • 3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

  • Every 2:15 for 8 rounds
    • 17 Calorie Row (+2 calories from last week)
    • 9 Burpees over the rower (+1 burpee from last week)
  • 5:00 Rest
  • 2 Rounds
    • 17 Calorie Row
    • 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.

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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