Jerk Off

Woke up with my hips feeling a little tight from all of those wall balls and air squats. Did a 20 minute ROMWOD this morning. Opened up the gym at 11am.

Hang Power Clean (above knee)

  • 5x20kg
  • 5×40
  • 3×60
  • 3×75
  • 3×86
  • 3×92
  • 2×98
  • 2×105

Felt really good and Alex said my timing was on point with no bar crashing.

Clean Deadlift

  • 3x115kg
  • 3×130
  • 7x3x138

Wore straps for all of the sets. Easy.

Split Jerk

Was programmed to do 6 singles in the 85-95% range. If it felt good warming up, I planned to go heavier, and I did.

  • 3x20kg
  • 3×40
  • 3×60
  • 2×80
  • 1×90
  • 1×100
  • 1×108
  • 1×115
  • 1×120
  • 1×124
  • 1×128
  • 1×132
  • Missed 136 twice

Wanted that three hundo so I set my jumps to get there. After I felt really low to get the 132, I think it got in my head. The two attempts with 136 weren’t very committed, but I know what it feels like now. No surprise…it feels really fucking heavy! My last make was only 1 kilo under my best so I’m happy with it. The PR was from December and my 130 C&J PR was in January so it’s been a long time since I attempted a heavy jerk. Alex set a 2kg PR with 130 and then also made a couple of attempts with 136.

One big session left on the Vaughn program.

Midline & Gymnastics

6 Sets

  • 10 Weighted GHD Sit-ups (25#)
  • 5 Strict Ring Pull-ups

The 5# jump wasn’t a big deal. I liked the strict pull-up variation on the rings, which is supposed to translate over to the muscle-up.

Sitting around the house in the afternoon, I felt exhausted. Didn’t expect the workout to take that much out of me. Finally got in the shower and moving around to get out of the house. Played a fast 18 holes of golf (cart) and did another 20 minute ROMWOD at night.

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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