Double Bump

Out in the garage around 4:30. Warmed up with Crossover Symmetry Activation.

Split Jerk

  • 5×45#
  • 5×95
  • 3×135
  • 2×165
  • 2×185
  • 1×205
  • EMOM
    • 5x1x225
    • 5x1x240
    • 5x1x255
  • Heavy Single
    • 1×270
    • 1×280

With the new PR, lucky me gets even bigger increases this week on top of the percentage bump. Was getting under it pretty well. Felt satisfied with 280 for the day and it’s what I wrote down as a plan so didn’t try anything more.

Push Press

  • 5x5x190#

Realized I’ve been using my push jerk for these percentages, which is 10# higher than my push press. It’s been working so I guess I’ll keep it going. Did round down, whereas last week I stuck with the 191.25. Five sets get heavy!

Back Squat Jump

  • 3x3x95#

Stiff legs in the first set!!

Midline & Gymnastics Accessory

5 Sets

  • 15 Weighted GHD Sit-ups (parallel, 25# plate)
  • 4 Strict C2B Pull-ups

Keeping my back safe with the sit-ups to parallel. After the first set I went os wide as I could grip on my rig for the last 4 sets.

Conditioning

5 Rounds

  • 15 Push-ups
  • 30 Bicycle Crunches

Decided to do this combo for time to make the push-ups harder. All sets of 5, though they got slow between each rep. Finished in 4:13.

Will get in a 22 minute ROMWOD tonight, which will be pretty consistent for the last 10 weeks. I can probably count on my hand the number of days I missed where I didn’t do a make-up double on the next day. (haha, and then I skipped today due to the debate.)

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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