So Many Cleans

All rested up! Skipped the epically long cardio warm-up that was supposed to be 21-18-15-12-9-6-3 of row and bike. Ain’t nobody got time for that!

Front Squat

Add 0-5-10 pounds over last week’s 3×6.

  • 6×45#
  • 6×135
  • 6×185
  • 6×215
  • 3x6x245

Not a fan of higher rep front squats like these.

C&J

Work up to a daily 2RM. Try to go 5-10 pounds over the triple from last week.

  • 2x2x135#
  • 2×185
  • 2×215
  • 2×245
  • 2×275 (PR)

Working up in fewer sets is nice, except we could feel our shoulders weren’t quite warmed up where they should be. Legs were great from the front squats. Thought I might try hitting 285, which is basically my max, but wasn’t feeling the jerks. Both jerks with 275 were pretty ugly. PR double though!

Barbell Cycling

3 Sets – E90S

  • 9 TnG C&J (135#)

These were fun! Took me about 26 seconds each set. Piece of cake compared to the 135 pound thruster intervals in the Thruster Attack program. Pretty much like a “Grace” with long rests.

Conditioning

7:00 AMRAP

  • 11 Power Cleans (115#)
  • 7 HSPU

More cleans! Scaled the HSPU down from 11 reps and hoped I’d be able to do 4-3 each round. I started off with 11 unbroken cleans and said to Weston, “probably not doing that again.” Haha. I did the cleans in 7-4 for the next 3 rounds and then did 11 unbroken at the end so I could get back to the wall. Was able to do the handstand push-ups 4-3 the whole way and probably should have taken shorter rests or maybe tried some sets of 7 at the beginning. Scaling to 7 reps was good for me though. Finished with 4 rounds, the cleans, and 2 HSPU. It has been a huge difference going wider and putting more distance between my plates and the wall.

Gymnastics

8 Rounds (Tabata)

  • 20s T2B
  • 10s Rest

Originally thought of trying 4-4, but settled on sets of 6 to try to build volume for bigger sets. I was barely able to maintain that every round. Jumped back up in the final round and struggled to get 2 extra reps for a total of 50. I focused on keeping straighter legs today and not doing my bicycle style of toes-to-bars. Felt ok and hopefully that’ll make some difference.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s