3 Bars of Insanity

My ass is kind of sore from Wednesday’s workout, but my back is feeling pretty good.

Front Squat

Supposed to be max reps at 70% (235# for me), but I haven’t squatted heavy since tweaking my back a week ago and I didn’t want to push it. So I stuck to some sets of 5.

  • 10×45#
  • 5×135
  • 5×185
  • 5×215
  • 5×235
  • 5×250

Felt solid. No issues with my back.

Clean & Jerk

Work up to 5×3 @ 70%

  • 3×135#
  • 3×165
  • 3×185
  • 4x3x205

I did an extra warm-up set compared to the other guys to make sure my back was good, so I didn’t exactly do 5 sets at my working weight.

Barbell Conditioning

2017-02-17-3-barsIf “Linda” is 3 bars of death, this must be some kind of insanity. If I had seen this workout 2 months ago I would have told you I had no fucking chance.

  • @ 0:00 – 3 Snatch (115#)
  • @ 1:30 – 6 Snatch
  • @ 3:00 – 9 Snatch
  • @ 4:30 – 12 Snatch
  • @ 6:00 – 15 Snatch
  • @ 9:00 – 4 C&J (135#)
  • @ 10:30 – 8 C&J
  • @ 12:00 – 12 C&J
  • @ 13:30 – 16 C&J
  • @ 17:00 – 5 Thrusters (155#)
  • @ 18:30 – 10 Thrusters
  • @ 20:00 – 15 Thrusters

Might be a little confusing, so let me explain. With a running clock, you basically have 90 seconds to complete the assigned work. The exception is you get an extra 1:30 of rest after the final set of snatches and an extra 2:00 after the clean and jerks.

After all of the barbell conditioining intervals we’ve been doing I was confident I’d be able to finish the work, I just didn’t know how long I’d be able to hold sets or how much rest I’d end up getting. I really wanted to get all of the snatches unbroken, but I had to go 10-5 on the final set. I paused at my hips after 10 but had to drop it and finish with singles. Clock was at 7:02, buying me a “long” break.

I started out feeling fine with the clean and jerks (yes, all power clean and push jerks), getting the 4 and 8 unbroken. After a set of 4 in the 12, I finished with singles. Didn’t have a whole lot of rest before having to start the 16, which I did with all singles. Finished those at 15:34 on the clock, so now I had less than 1:30 to rest even though it had a longer time built in.

By the time I got my shit together and added the 10# plates, it was time to go. I started late, but did the set of 5. Then I did 6-4 in the set of 10. The set of 15 was rough, going 5-3-3-2-2 and finished at 22:31 on the clock.

I was finished with all but 2 sets (16 C&J and 15 Thrusters) in less than the allotted 90 seconds. I can honestly say I’ve never done anything close to that before. Total of 45 snatches, 40 C&J, and 30 thrusters. The last 2 sets of snatches pretty much become a light Isabel at 27 reps and the last 2 sets of C&J are only 2 reps shy of Grace. I really want to see what I can do on those benchmarks now!

Gymnastics

8 Rounds (Reverse Tabata)

  • 10s C2B Pull-ups
  • 20s Rest

I did 4 sets of 5 and 4 sets of 6, which is a 10 rep improvement over 3.5 weeks ago.

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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