Felt it Coming

Made it in for the 10am.

Warm-up

  • Bottom Squat Hold
  • Shoulder Stretching
  • 1-2-3-4-5
    • Burpee
    • Squat Jump
    • American KBS (35#)

Lifting

Power Snatch + OHS

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • E90S – 5 Sets
    • 3×135

It’s been at least 2.5 weeks since I picked up a barbell for any olympic lifts. Felt pretty good. I taped some gauze on my hand and wore one of my Bear Complex grips to help protect it.

It was going to be the same E90S but with a squat clean + thruster next. I was warming up with 3 reps using 135# and my back was feeling like it might go, so I stripped the bar and bowed out before it turned into a full-on tweak. The overhead squats seem to aggravate it. 😦

Gymnastics

E90S – 5 Sets

  • 30s Handstand Hold

I did these while everyone was doing the cleans. Should have done at least 45 second holds.

Conditioning

Team with Jason and Gavin:

  • 9 Prowler Sprints (1 set 135# & 2 sets 180#)
  • 72 Burpee KB Thrusters (2×26#)
  • 800m Run

We didn’t time it. Rotated through the prowlers and then did sets of 8 burpee thrusters for 3 sets each. Felt pretty good on the run, but couldn’t stick with Gavin.

Out in the garage in the evening after mowing the lawn and watching some of the other Regionals.

Bench Press

donut-recovery

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x230
  • 3×20 alt Incline DB Bench Press (50#)

My bench press has been feeling really really good!

Shoulder Press

  • 8×95#
  • 4×115
  • 4×130
  • 3x4x140

Meh. Did the work, but was careful to squeeze with the minor back tweak this morning.

Tomorrow we are doing “J.T.” so I decided to skip the half kneeling kettlebell presses and tricep kickbacks. I also skipped one arm farmers carries due to my back.

 

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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