Work-Rest

Feeling a bit tired today even though I got a great night of sleep. In later at 6pm.

Back Squat

Add 0-5-10 pounds on to last week.

  • 8×45#
  • 8×155
  • 8×225
  • 4×255
  • 3x8x285

I added 10# and it was rougher than I’d like. My quad does not feel very good.

Snatch

Work up to a 1RM.

  • 2x3x45#
  • 3×95
  • 2×135
  • 2×155
  • 2×175
  • 1×195
  • Miss-make @ 205
  • Miss 215
  • Miss 225

Wasn’t there today. The 215 really crashed on me and 225 was way out front.

Barbell Cycling

E90S – 6 Sets

  • 6 TnG Power Snatches (135#)

Was surprised to see it bumped up to 6 sets this week. Wasn’t an issue, but my thumbs got a little beat up from re-hook gripping the bar every rep. It was taking me 13-14 seconds per set. Really excited to test out “Grace” and “Isabel” sometime soon.

Conditioning

Alternating between 1:00 of work and 1:00 of rest until finished with the following chipper…

  • 90 Bar Facing Burpees
  • 60 Overhead Squats (95#)
  • 30 Muscle-ups

I scaled the OHS down from the Rx 115# because I was expecting the muscle-ups to take me a long time.

Wow! The rests kept the intensity high. I did 19-17-17-16-16 burpees and the final 5 plus 10 squats. I’ll take that consistency! To finish the squats I did 10-9, 10-8, and 13 to get a little extra rest. In fact I took an extra 1:00 of rest instead of just one here before getting up on the rings. Looking back, I wish I had even just got up there for a set of 3 after the halfway point of the work minute. Oh well, the muscle-ups went much better than I expected. I went 3-3, 4-3, 4-3, 3-1, 2-2, and 2. I really wasn’t planning on getting much more than 3 or 4 per minute heading in.

I wasn’t having a problem getting up over the rings, but my dip started to give out when I only got 3-1. I don’t think I’m kipping the dips much, if at all, and then when I need to kip I’m all out of whack. I’ve never done that volume of reps in a WOD, let alone at the end, so I’m seeing some nice progress.

Finished at 29:07 on the clock. And… wrecked! It was coming up on 2 hours of work so we decided to skip the 80 T2B EMOM. Grip and hands were pretty beat up already and that was enough work for one day. Maybe I’ll get in the reps tomorrow because I definitely need them. Have been eating a bit better, but I needed fuel after this one so made a stop at McDonald’s on the way home.

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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