Saturday Snow

Got some sleep last night and in to the gym early this morning. Going to test out a few things before starting the gymnastics focus in another week.

Warm-up

3 Sets

  • 10 Pass-thrus
  • 10 Pass-thrus w/ reverse grip
  • 10 Bar Taps
  • 10 Bar Taps (dynamic)
  • 10 Hollow Rocks
  • 10 Arch Rocks

Chest-to-bar Pull-up Test

  • 3 reps
  • 3:00 Rest
  • 3 reps
  • 3:00 Rest
  • MAX Reps

I put on my leather gymnastics grips just to be safe. Had done 15 reps back in January so thought 20 might be a good number. I ended up getting exactly 20 and then was going to try to knock out some with a regular kip before coming off the bar. But after hanging there for a second I was done. Getting that number in your head before can really mess you up sometimes. Would I have gotten more reps had I not had that 20 number in mind? Who knows. Really happy with the 5 rep PR though.

Then I started lifting with Alex. First big session with the new kicks.

  

Front Squat

  • 10x20kg
  • 3x70kg (2s pause)
  • 3x100kg (2s pause)
  • 2x120kg
  • 2x130kg

Not used to big jumps like that. Felt easy though.

Snatch

  • 20kg warm-up
  • 3×40
  • 2x3x45
  • 2×50
  • 2×55
  • 60
  • 65
  • 70
  • 5x1x75

Was going a little slower off the ground and trying to drop under better. Didn’t feel all that great so I didn’t push the weight.

Clean & Jerk

  • 2x2x60kg
  • 2×70
  • 2×80
  • 2×90
  • 100
  • 105
  • 110
  • 2x1x115

Slow off the floor again, at least to 100 I think. Cleans felt money. Jerks weren’t too bad. Alex went a couple more jumps but I felt like that was a good place for me to stop.

Accessory

3 Sets

  • 5 GHR
  • 15 V-ups

Trying not to lead with my ass on the GHR. They are so hard for me though.

That was a long session!

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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