Pulling Rope

Quads are still sore but on the tail end finally. Getting down to line up putts on the course was painful yesterday. My abs are sore from the v-ups and probably some from the GHDs too. Did a little work in the garage during the day.

Warm-up

  • Crossover Symmetry Activation
  • Shoulder press (3s pause at the bottom)
    • 6×45#
    • 6×75#

Strength

E3M – 6 sets

  • 3 Shoulder Press w/ 3s pause in bottom

We weren’t sure how our original percentages would work so I wanted to try it out at 50-60-70-75-80%. Made it, so I went 5 pounds more for the bonus 6th set, which ended up having me use 95-110-125-135-145-150#.

Hit a big bucket of balls at the range in the afternoon and then went to the gym around 5pm.

Power Cleans

  • 5x20kg
  • 5×40
  • 5×60
  • 2×70
  • 2×80
  • 2×85
  • 2×90
  • 2×95
  • 2×100
  • 2×105
  • 2×110

All touch-n-go reps. I chickened out on the second rep with 235# last week so was happy to get up to 242# today.

Accessory & Conditioning

Tested one 50 foot rope sled pull with 180# and then…

5 Sets

  • Prowler Rope Pull (180#, 50′)
  • High Prowler Push (180#, 50′)
  • 125m Run

Didn’t use a clock or anything. Was sitting on the ground for the rope pulls. Walked back to the prowler after the run and didn’t take much extra rest after getting there. I’ve been wanting to try these rope pulls for lat work and I could definitely tell that my problem shoulder (left) started to give out sooner than the right.

Jumped in on with class who were doing some alternating EMOM work and then did some carries with them.

6:00 EMOM

  • 5 OHS (135#)

Much harder than I expected. Maybe due to lats being fatigued?

3x

  • 200m Farmer’s Carry (2×44# KB)
  • Rest while partner goes

Easy.

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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