Unbroken MU

My shoulders are still a little sore from Saturday, but my upper back is where the real soreness is from that gymnastics work on Sunday evening. Did a 20 minute ROMWOD during lunch today. The biggest issue with going back to work has been the right side of my back gets really tight after sitting for 2 hours. In the last month and a half I’ve noticed the same thing happening during any car rides over 90 minutes. Maybe I “deconditioned” myself out of my back imbalance a bit during the 3 month sabbatical. Anyway I hope things square away soon, because it’s really making the word days drag on when I have to keep taking forced breaks more often than I’d like. Got to the gym around the start of the 4:30 class.

Snatch

  • 5x20kg
  • 3×40
  • 2×50
  • 2×60
  • 1×65
  • 1×70
  • 1×75
  • 1×80
  • 3x1x85

I wasn’t sure how these would go with my back. In the early sets I really tried not to be too aggressive, which I think had a nice carryover to when it got heavier. Those singles at 85% felt really good.

Clean & Jerk

  • 5x20kg
  • 3×60
  • 2×75
  • 2×85
  • 1×91
  • 1×98
  • 1×104
  • 3x1x111

Solid here as well. I didn’t even realize I wasn’t wearing a belt until after the first rep with 111 kilos. Usually I like to put on the belt when I get over 200 pounds. Made a big effort to stay off my phone and keep moving from set to set after loading the bar. Not quite EMOM, should have been close most of the time.

Front Squat

  • 3x118kg
  • 2x3x125

I did put on the belt here, because sometimes my core gives out a little and I start to cave forward. I think I was pretty upright for every rep though.

Good Morning

  • 5x60kg
  • 5×70
  • 5×75

Took just over an hour to finish all of the lifting.

Midline and Gymnastics

Decided to combine abs with some gymnastics today so it didn’t seem like I was wasting so much time. I swear the ab work takes almost as long as the lifting in this program.

5 Sets

  • 10/10 Side Bends (70# KB)
  • 5 Strict Ring Pull-ups

Big focus on keeping a hollow body through each pull-up.

4 Sets

  • 25 Lying Leg Raises
  • 6 Ring Kip Swings

I need get back to doing those swings more often and translate the high feet into my actual muscle-up, because I still do the big knee bend on my forward swing.

Two weeks of Catalyst OTM ✅

Conditioning

5-4-3-2-1

  • Unbroken Muscle-ups

I had the urge to do some muscle-ups, even after fatiguing my pull and swing with the other work. Originally thought of starting with 6 down to 1, but made the right call to do with 5. Finished at exactly 2:00, with having to double or triple kip my final dip. I guess my rests between sets were spot on.

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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