210 Plus

Took a much needed complete rest day yesterday. Got on the scale this morning for the first time in weeks. Knew this was coming, but first time over 210, weighing in at 211.5 pounds! At least my strength numbers are going up with it, but this gymnastics stuff sure would be easier if I dropped back to around 2 hundy. Had my monthly adjustment at the chiro and then went to the gym

Warm-up

3 Sets

  • 10 Reverse Hyper (210#)

Strength

Deadlifts

  • 10x20kg
  • 10×70
  • 5×100
  • 5×120
  • 5×140
  • 5×155
  • 5×170
  • 5×180
  • 5×190

Comes out to 419# on the last set, which is only 16 shy of my best 5, back in November 2013 a couple months after I pulled 515. I did 5×425# back in January of this year for a more recent set. Back when I did the 5×435, I was pretty dumb with my warm-ups. Look at this shit… I did 135-225-315-385-435. Today I took almost twice as many sets to get up close to that. Felt good too. Nice to have my back holding up.

 

Skill WOD Hustle & Flow Week 3 Day 2

Warm-up

3 sets

  • 10 Pass-thrus
  • 10 Hollow Rocks
  • 10 Arch Ups
  • 10 Narrow Grip OHS (45#)
  • 10s Bottom of Dip Hold
  • 10 Bridge Rocks

The narrow grip overhead squats felt rough today.

Skill

4 Sets

  • Freestanding HS Hold practice
  • 16 Shoulder Taps (heels to wall)
  • 20 Shotguns (Shoot to hollow)

Felt better with the handstand holds, but still used the wall as my crutch to kick up and then took my feet off the wall for as much as I could.

Skill Test

  • 4 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)
  • 3 Deficit Strict HSPU (4″)

In my notes from last week I see 3″ for the working sets, but my record on BTWB says 3.5″ so not sure which was correct. The bump to 4 was not easy though. Should probably decrease and get in more reps next week.

Strength Accessory

3 sets

  • 8 Seated DB Press (40# DBs)
  • 10 Parallette Push-ups
  • 30s GHD Hollow Hold

Put feet up on a box for the push-ups this week and didn’t really feel any harder.

5:00 AMRAP

1-2-3-4-5…

  • Burpees
  • HSPU

Fucking terrible. I only got through 5 burpees and 3 HSPU this week. I’m not sure what happened but since doing the max deficits last week I’ve started to put my back up against the wall during the push-up. It’s really throwing me off, especially in the kipping reps. I was hoping to get more than the first week, but got an entire round less. Almost makes me wonder if I messed up my counts and did the round of 4 twice. I don’t think so, but it’s weird to be an entire round less an just a 5 minute workout. Oh well I guess. :-/

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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