Clear It

Was able to get out golfing yesterday and it turned out to be a beautiful day for it. Out in the garage around 5:30 today.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3x3x240

Added an extra warm-up set and increased 5# on working sets from the last time. 240 was rough and I didn’t notice until after my entire workout that I was supposed to do 4 sets of it. Whoops! 99% sure I only did 3 sets, so I guess getting in that extra warm-up set was even better because it ended up being 45# less volume. :-/

Push Press

  • 3×95#
  • 3×135
  • 3×165
  • 3×185
  • 3×200
  • 3x3x215

Increased 10# over last time. Why not?

Accessory

  • 2×30/30 steps 1-arm Farmer Carry (90#)
  • 3×15 DB Side Raises (15-15-20#)
  • 3×15 DB Bent-over Side Raises (15-15-20#)

Got to use my straps for the carries! Programmed with 20 steps, but I went to the end of my driveway, which was 30 and swapped hands there. Should stick to 15# for the raises yet; too much”kipping” with 20 pounds. Bent-over wasn’t so bad.

Conditioning

12 Rounds

  • 5 HSPU
  • 10 H2H Russian KBS (50#)
  • 5 T2B
  • 10 Over the Bench Jumps (18″)

The jumps were all the way over; no landing on the bench. Planned this to be 10 rounds but after 5 I decided I’d do 12 to get in 20+ minutes of breathing. Finished the 6th at 10:30 and then after finishing the 10th at a little over 17:00 I felt like I had a shot to break 20. Pushed it home with fewer steps between stations and quick turns after each jump. Almost! 20:08. So the second half took me 9:38 compared to the 10:30 of the first half. I guess I was cruising too much early on.

That mix of movements allowed me to keep moving. The handstand push-up reps let me work on bringing my legs down at the same time I’m lowering my body so I can get right into the kip. Started to get the hang of it.

Performance Plus

4 Rounds

  • 1:00 Half Turkish Get-ups (left arm, 25#)
  • 1:00 Half Turkish Get-ups (right arm, 25#)
  • No rest!

These are great for the core and shoulder too. I did 14 reps each side for the first 3 rounds and then 16 each side to close it out.

  • 2 Sets of 15/15 Side-lying Thoracic Rotations (video)

Holy shit what a difference from side to side. When reaching my right arm back I could get to the ground. When reaching back with my left arm there was still about a foot of daylight before I’d get to the ground!

That completes week 4 of both the Hybrid Push Only and the Performance Plus programs. I took 5.5 weeks to get through them. Week 5 of Hybrid is a deload and perfect timing since I’m heading to Europe on Tuesday. The next month of PP focuses on core work, so I think I’m going to restart the shoulder stuff after some traveling and save the month of core for later.

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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