Alternative Workout

I wish I could call a rest day an alternative workout and still get the effects of exercising. After having a tall beer at a birthday party this afternoon, the slight headache I had only got worse. Not the smartest decision when we were planning to hit the workout later after the party. After chilling at home a bit I almost didn’t get my ass out of the chair to head to the gym.

Power Clean + 5 Push Press

Work up to a daily max.

  • 2 sets @ 45#
  • 95#
  • 135
  • 165
  • 195
  • 215

Only 10 pounds shy of 2 weeks ago and it didn’t feel too bad. We were not up for pushing it today.

Snatch Pull

Working sets at 110-125#

  • 3×135#
  • 3×185
  • 3×215
  • 3x3x235

No way we were touching those percentages today.

Back Squat

Increase 0-5-10 pounds over the list time we did 6 reps.

  • 6×135#
  • 6×205
  • 6×245
  • 2x6x275
  • 6×285

Fourth time back squatting this week! I wasn’t going to increase at all but the first two sets were fine, so I bumped up the last set.

Kroc Row

3 Sets

  • 15/15 – 40# DB

Conditioning

3 Rounds

  • 10 Thrusters (95#)
  • 20 Front Rack Lunges (95#)
  • 200m Row

There was no way in hell I would survive today with the Rx 155#, so I scaled way back and just worked through. I felt like going home instead. Didn’t put the bar down in round 1, then rested after thrusters and split the lunges in half for the other two rounds. The thrusters were no big deal but the lunges were really burning me. Cruised at about a 2:05/500m pace the first 2 rounds and then picked it up in the final round so I could break 9 minutes and did with 8:58. I had no energy whatsoever to do this, but glad I did something.

That’s a wrap on 2 weeks of Hybrid. Rough week, especially adding in the 2 extra thruster sessions. Glad those are done. The program is switching to Open prep starting tomorrow.

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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