36 Years

Woke up a year older. Wiser too, of course. 😉 Opened up the gym from 4-6 after coming back from up north.

Skill WOD (Hustle & Flow) Week 4 Day 3

Warm-up

3 sets

  • 5 Bar Work
    (Hold and pause 2 sec at each position with no form breaks and no momentum)

    • Dead Hang
    • Lat Active Hollow
    • Tight Arch
  • 1 Skin the Cat
  • 10 Straddle V-ups
  • 10s GHD Hanging Bridge Stretch

Skill A – 4 Supersets

  • 1 Ring Swing + Pull-up w/ swing + MU
  • 2 Box Hip Kip Drill
  • 3 Banded Hip Drill

Felt solid

Skill Test – 3 sets

1 rep of complex is:

  • MU + 2 Strict Ring Dips (after the MU dip lockout)

First two sets are 3 reps of the complex and then the 3rd set is for max reps. I only got 5 reps on the max set.

Strength Accessory – 3 sets

  • 3 Lower to Hold Front Lever on Box

Felt harder on the grip this week.

Bonus Complex

  • Set 1: 3 Strict Ring Pull-up + 3 Toes to Rings + 4 MU
  • Set 2: 3+3+5
  • Sets 3+: Keep adding 1 MU until failure

I was looking forward to this stuff today, thinking I was well rested. Didn’t have it though. Maybe those curls and skull crushers from the other day had me or maybe the 2.5 hour drive played a role.

Put on me leather grips at this point. I only managed 3 muscle-ups in the first set and 1 in the second set. I took a quick rest after that 2nd set and got back on the rings to try to knock out some muscle-ups and didn’t have any. Called it quits right there on the gymnastics.

I had one terrible day in this cycle for each of the 3 movements, pull-ups, handstand push-ups, and muscle-ups. New cycle starting on Monday.

Weightlifting

Warmed up with 2 empty bar sets of 3 muscle snatch + 3 behind the neck snatch presses + 3 overhead squats.

Tall Snatches

  • 2x3x40kg
  • 3×45
  • 3×50
  • 3×55
  • 2×60, missed 3rd rep
  • 2×65
  • 2 misses x70

I should have actually missed the first try at 70 behind me, but I am not used to that and pulled it back to the front. I need to do these more often. Felt like I was dropping quick, but need to get comfortable catching the bar that low and staying tight.

Conditioning

Warmed up with an easy 2:00 row for 507 meters.

5 Rounds

  • 100m Row
  • 1:00 rest

Wanted to set a new PR and get in a time for my BTWB fitness level ranking since it’s been almost a year. I killed my previous best 16.0 with a 15.5 on the first try. Then beat the 16.0 four more times with 15.7, 15.7, 15.8, and 15.9! I couldn’t believe it. I tried a different damper setting almost every round and even tried shortening my stroke on the final interval.

5x100m-rows.jpg

Good way to end the training session and a nice birthday surprise.

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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