McGhee

Feeling a little sore in my shoulder areas from the lifting yesterday. Legs and back seem good though.

With the release of 2016 Games season we know it’s now 66 days until the first Open workout announcement. Long metcons this Sunday and text, then will probably transition into more skill based work and higher intensity conditioning pieces. Maybe I’ll bring back some of the thruster program.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching

Strength / Weightlifting

25:00 to work up to a heavy set of the complex of a squat clean + thruster + push jerk. So that’s essentially 2 squats and 2 shoulder to overheads in there.

  • 45#
  • 95
  • 2 sets 135
  • 165
  • 185
  • 205
  • 215
  • 225
  • 235
  • 240

Had 245# in my mind going in to this. Having done a 250# thruster and a 255# push jerk before I’m pretty happy with the 240# with this combination. When I brought the bar back down into the front rack for the jerk on my last set I felt it a bit in my back.

Conditioning

“McGhee” – 30:00 AMRAP

  • 5 Deadlifts (275#)
  • 13 Push-ups
  • 9 Box Jumps (24″)

I’d only done this once before. It was over 2.5 years ago and I got exactly 17 rounds. After feeling my back during the lifts I knew I wanted to wear the belt and figured it would help pace me a bit with having to loosen and tighten it each round. Worked out well. I did all of the deadlifts unbroken, went 5-4-4 on push-ups until the final round where I tried to go through them faster, and did all jumps on the box, but no rebounding. Had 10 rounds in just before the 15 minute mark and ended up with 19 rounds plus the deadlifts, push-ups, and 3 box jumps. Nearly kept the same pace in the 2nd half of the workout. It would make a huge difference if I could do the push-ups in 2 sets throughout.

Even got a little “Fran-lung” from this for about 30 minutes after. Back help up during the deadlifts and box jumps but I can tell it’s going to be sore and tight for the next couple of days.

mcghee-after
At least we didn’t die

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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