Fear the Friday

Feeling alright through the day. Can feel the SDLHP in my upper back and my low back is tight. In at 5pm with the boys. No real warm-up since we had enough shit on the menu.

Front Squat

Work up to 3×6 @ 70%

  • 6×95#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x235

Felt a little rough early but was no issue when I got loosened up.

C&J

Work up to a daily 3RM.

  • 3×135#
  • 3×185
  • 3×215
  • 3×245
  • 3×265 (PR)

Getting so much more comfortable at working up in fewer sets. Felt pretty solid today so went 5# over the last time. If my back wasn’t so beat up from the week I would have gone another set, but I was already starting to feel the jerks.

Kind of crazy today is exactly 3 years since my infamous “pretzel clean” (see post for video) miss with 260#. Doing a triple clean and jerk with more than that was no problem today.

Barbell Cycling

E90S – 3 Sets

  • 12 TnG C&J (115#)

Knew the first set wouldn’t be a problem, but wasn’t sure how the other 2 sets would feel. Was able to hold the same pace throughout. Clock was at 36-36-35 seconds when I looked after each set. This and the snatches have been my favorite part of the week. Legs were feeling like Jello after this.

Conditioning

12:00 AMRAP

  • 25 cal Row
  • 25 Thrusters (115#)
  • 50 DU
  • 50 Wall Balls (20#, 10′)

Planned on trying with the Rx 135#, but the 115# that was already on the bar looked just fine. We were all starting to feel the work going into this. It ended up being plenty of weight. I went 10-9-6 on the first round of thrusters and probably should have pushed for 15-10. Missed twice on the double unders and did 20-10-10-10 wall balls. 10-5-7 on the thrusters to finish with a score of 1+47.

Gymnastics

Accumulate 80 T2B
* Each minute should be within 2 reps of the first round.

I felt good in the first set so pushed to 12 unbroken. I know better. Was able to get the next 2 sets of 12, but then I started to hit my wall and only managed 10 broken into several sets in the 4th minute. Got on the bar in the 5th minute, did 1 rep, and called it quits at 47 of the 80 reps. My hips were done and I wasn’t going to do singles the rest of the way. Should have stuck to an original plan of doing 5-5 every minute, which now I don’t even know if I would have been able to finish.

After setting down and watching the guys finish, I could barely walk when I went to git up. Hips were all locked up and everyone else was hurting too. These Friday workouts are rough!

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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