300+ Again

Still fucking sore in my shins. Went to the 9am class.

Warm-up

  • 3 Sets
    • 10 Reverse Hypers (210#)
  • 10 Burpees
  • 30 Jumping Jacks
  • 4 Sets
    • 20s Air Squats
    • 10s Bottom Squat Hold
  • 4 Sets
    • 20s Back Squats (45#)
    • 10s Bottom Squat Hold (45#)
  • 5 Back Squats (135#)
  • 5 Back Squats (185#)

Was worried I’d be dead from the Tabata work, but I went slow and it actually felt good.

Strength

E3M – 5 Sets

  • 5 Back Squat (50-60-70-75-80%)

I went 185-225-265-285-305# based off an estimated 380# max. Haven’t maxed out in 2 years due to back tweaks so it’s all a guess. Been a long time since I’ve had 300 on my back. Felt good to push through that last set. I am liking the knees sleeves.

Gymnastics

10:00 EMOM

  • 10 T2B

Tried to wear my new grips, but they need some break in time, which will be easier on pull-ups. I slide off the bar too fast on toes-to-bars so took them off after the 2nd set because it was even worse with the thicker grip. I did 6 Sets of 5-5 and 4 Sets of 5-3-2. Surprised I didn’t have to do any singles; 100 reps is a lot!

Conditioning

30-20-10

  • Burpees
  • Ball Slams (30#)

Wore the knee sleeves to see if they would help protect the bruising I get on my left knee and they worked great! Paced the round of 30s too much. Finished in 6:40. Walked 200m to cool down.

Nice night for running other than the wind on some sides of the track

Aerobic Capacity – Lactate Threshold

  • 3 Sets
    • 600m (goal pace – 3:12 or 0:32/100m)
    • 90s Rest
  • 4:00 Rest
  • 3 Sets
    • 200m at 1 mile PR pace (goal – 0:48)
    • 90s Rest
  • 4:00 Rest
  • 3 Sets
    • 500m (goal – 2:30 or 0:30/100m)
    • 90s Rest
  • 4:00 Rest
  • 3 Sets
    • 200m at 400m PR pace (goal – 0:33)
    • 90s Rest

Pace was solid but not difficult for the 600s and 500s. Went too fast on the first three 200s so dialed them back after each one. Rude awakening just how fast I had to go on those final runs. My splits:

  • 600m: 3:10-3:06-3:05
  • 200m: 0:41-0:44-0:46
  • 500m: 2:22-2:21-2:20
  • 200m: 0:35-0:34-0:32

Walked 600m before leaving.

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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