Rep After Rep

Up early again for day 2 of the Club Championship. Ended up playing my best Sawmill round ever. Late trip to the gym at 6:30pm.

Back Squats

Pause 5 seconds in the bottom on the first rep of each set.

  • 6×45#
  • 6×135
  • 2×205
  • 2×245
  • 6x2x265

Used the clock and went every 2 minutes. No belt but work knee sleeves the entire workout. Felt even easier than last week.

Snatch Balance + OHS

Pause 3 seconds in the bottom of every rep.

  • 3+1 @ 45#
  • 3+1 @ 75
  • 3+1 @ 95
  • 3+1 @ 125
  • 3+1 @ 135
  • 3+1 @ 145
  • 2+1 @ 155
  • 2+1 @ 165
  • 1+AMRAP 125

My hands were really up against the sleeves of the bar so I stopped at 10 OHS in the AMRAP. Felt more comfortable this week with the snatch balances and getting more confident bringing the bar down to my back for multiple reps. Some of the pauses were probably a fast 3 seconds in the AMRAP.

Snatch

  • 3×45#
  • 3×95
  • 3×115
  • 3×135
  • 2×135
  • 3×145
  • 2×145
  • 3×155
  • 2×155
  • 2x2x165
  • 1×165
  • 5x1x175

A 3 second lift off on all reps. No chalk and no straps today. Was sticking the catch a lot, especially with 175. I can only remember one or two reps with 155-165 that I had to adjust the bar position in the squat before standing up. Could break up the 5 reps at each of the working weights however I wanted. Happy with being able to push some sets and not struggle.

Clean & Jerk

  • 2×45#
  • 2×135
  • 2×155
  • 3×170
  • 3×185
  • 3×200
  • 3×215
  • 3×225

Again with the 3 second lift off on all reps in addition to a 3 second pause in the split. Towards the end I wasn’t able to get the complete pause in the split so I held the bar overhead in recovery instead. My goal was to not break up any weight in multiple sets and goal accomplished.

So many reps! My hands take a beating with those tempo lift offs. I’m definitely getting a lot of time with the bar overhead.

Looking forward to a rest day tomorrow. No lifting, no running, and no other exercise. A bunch of golfing planned though.

Will get in a 20 min ROMWOD tonight.

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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