Running For Aerobic Capacity

Soreness is ramping up again after yesterday’s workouts. Really glad I’ve decided to cut back on the squat sets or I’d be in a real world of hurt. Headed to the track around 9:30am. Warmed up with a 400m jog.

Aerobic Capacity

  • 1,000m at moderate pace (4:43 target, 4:56.7 actual)
  • 3:00 Rest
  • 400m at fast pace (1:42 target, 1:37.1 actual)
  • 3:00 Rest
  • 700m at moderate pace (3:18 target, 3:13.4 actual)
  • 3:00 Rest
  • 300m at fast pace (1:17 target, 1:11.2 actual)
  • 3:00 Rest
  • 600m at moderate pace (2:50 target, 2:47.6 actual)
  • 3:00 Rest
  • 200m at fast pace (0:51 target, 0:47.5 actual)

I was pissed I missed the target on the first interval. I was checking my pace through the first few 100s but stopped looking and slowed too much. Made sure to get under the rest of the targets. Not bad and only 2 miles of volume. Walked 400 meters and headed home.

Sinuses started acting up shortly after the track. Took a little nap during the day and headed to the gym around 5pm for week 1 day 4.  Did some bottom squat hold but got right into it.

Hang Power Clean + Front Squat

  • 3x20kg
  • 3×40
  • 3×60
  • 3×70
  • 3×75
  • 3×79
  • 3×84
  • 3×87
  • 3×90

Was getting rough on my thumbs since I was using the Eleiko bar. I taped them up at some point. Put on my belt for the last couple of sets I think, but didn’t wear knee sleeves today since not much squatting to do.

Clean Deadlifts

  • 5x100kg
  • 5×115
  • 6x5x130

The six working sets were assigned at 80% of an estimated 1 rep max quality clean deadlift. Say what? I have no idea, so I figured I’d go with 100% of my max clean. I used a hook grip on the warm-up sets and 3 of the working sets, then switched to straps for the final 3 sets because my thumbs were taking a beating.

Pause Split Jerks

  • 2x20kg
  • 2×40
  • 2×60
  • 2×70
  • 2×79
  • 2×84
  • 2×89
  • 4x2x93

Assigned 6 doubles at 60-70%, which I was able to do. Maybe slightly off since I used kilos and converted during the workout since I already had my loads planned out in pounds. There was a 2 second pause in the dip and supposed to be 2 seconds in head tilt, but I paused it the split instead. Chad mentions this head tilt quite a bit, but it felt odd when I tried on Monday with shoulder press. Maybe I’ll have to give it another go next week or look up a video to make sure I’m thinking correctly what he’s asking for. These jerks felt heavier than they should have.

Accessory

5 Sets

  • 10/10 Side Bends (53# KB)
  • 20 Hollow Rocks
  • 30 Zeus DU

Took my sweet time as I had been the entire lifting session. Was able to do every set of Zeus dubs unbroken. Not sure how many more than 30 I can do at this point because the handles are really starting to slide in the last few reps. With my regular RPM dub rope I can easily adjust my hand position and not lose a beat, but it feels like letting go of any grip pressure with the Zeus will be a disaster.

I’ll get in a 23 minute ROMWOD yet tonight after dinner. Getting up early to play in a charity golf scramble since I have a bit of a drive to get there.

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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