Hello 2016

Last year was a pretty solid year in my training. Still getting stronger every year. I had to pull back on my goal to hit a 400 pound squat in 2015 after several back tweaks, but after I stepped back and slowed down, I’m progressing nicely and will get there eventually. No rush. I also wanted to get to a 300 pound bench press at one point, but stopped working on it after gaining 25# on the lift from two 10 week cycles.

2015 was another solid year of consistently spending time in the gym. Here’s an image that shows each day of the year and my workouts. Some pretty long streaks in there, but other than when I squatted 49 days in a row, the long consecutive day streaks were always due to active recovery. I’ve learned to take my rest.

unleaded-gains-posting-activity-2015.png

Feeling beat from Linda, but in at 2pm to lift with Alex and Bryan. Didn’t expect anything special. Did 2 sets of 10 GHD heel drives and a couple sets of the empty bar snatch warm-up (5 muscle snatches, 5 behind the neck snatch presses, 5 overhead squats) I like.

Snatch

  • 3x40kg
  • 3×50
  • 2×60
  • F-2 @ 70
  • 2×75
  • 1×79
  • 1×82
  • F-1 @ 85
  • 1×88
  • F-1 @ 90
  • F-F-1 @ 92

The front of my shoulders are still feeling pretty damn weird after Monday’s muscle-ups. The miss at 70 was just a lapse in concentration. Later misses were usually due to the bar being too forward. The Max at 90 had a great turnover and felt like the best lift of the day. Really had to fight and be patient in the hole with the make at 92, which was over 94% of my max C&J.

Clean & Jerk

Started with 5 cleans + 5 jerks with the empty bar.

  • 2x50kg
  • 2×70
  • 2×80
  • 1×90
  • 1×100
  • 1×105
  • 1×110
  • 1×115
  • 1×118

I could feel really tight in my low back on some of the snatches and also when catching the cleans. Not a pain, but definitely know I did a ton of heavy deadlifts yesterday. Didn’t want to push it anymore than the 118. The guys said I was getting under the bar super high. Rode everything down into the squat though. It’s amazing that I don’t even think twice about the jerks anymore. I used to get a little scared at 235+ pounds. Here I hit 260+ without a problem, which is over 94% of my max as well. Really wasn’t expecting that with either lift today.

Back Squat

  • 3×135#
  • 3×185
  • 3×205
  • 3×255
  • 3×275
  • 3×295

Good enough for the day. Didn’t want to risk anything with my back already feeling rough.

 

nyf-ginger-ale
Hope this is half as good as the Root Beer Ale.

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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