Under Tension

Out in the garage this morning to squat before golf. Also wanted to test out the percentages before classes made their attempts.

Pause Back Squats

3 seconds in the hole

  • 6×45#
  • 6×135#
  • 3×185#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 3×295#

We had 50-60-65-70-75% set after originally having the last 3 sets at 70-75-80. I made our picked percentages so added 10# more (78%) for a final attempt. Made it but that was definitely my limit for the day, so glad we didn’t go with 80%.

Those were some legit pauses, as far as timing if I do say so myself. 🙂 None of that bounce shit to get out of the hole either. 😉

Was a good warm-up before going golfing; walked 18 holes. Chiro appointment in the evening and then went over to the gym.

Warm-up

  • Bottom Squat Hold
  • Squat Clean
    • 5×45#
    • 5×115#

Conditioning

10-8-6-4-2

  • Squat Clean (135#)
  • Bar-facing Burpee

On April 18th I used 115# for this same thing and it took 5:25. I did break the 8 into 5-3 that day. Today I went unbroken every round with the heavier weight and finished in 5:13. Burpees slowed me down again.

  • 50 GHD Sit-ups
  • 2 mile Run
  • 50 GHD Sit-ups

Not fun. I averaged about a 9:25 pace. Finished everything in 25:17. I was not feeling good afterwards. A lot of time out in the sun today since I got to the course early to hit some balls. Having McDonald’s about an hour before getting to the gym didn’t help either.

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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