Weak Core

Had an appointment at the chiro and then went to the gym for the 4:30 class.

Warm-up

  • Bar “Hang” Stretch
  • Bottom Squat Hold
  • 3 Sets
    • 20 PVC Passes
    • 12 Plyo Lunges
    • 10 Ring Rows
  • Wrist Stretch
  • Banded Shoulder Stretch

Ring rows have never felt so easy.

Strength – Front Squat

  • 10×45#
  • 10×95
  • 6×135
  • 4×185
  • 2×225
  • 1×245
  • 1×265

Started losing position with the 265 and could feel my back as I walked away, so that was enough squats for me. Live to squat another day. I think I’ve lost a lot of core strength/stability from not squatting in these last 3-4 months. Probably explains why the hollow holds were so hard on Sunday too.

Conditioning

10:00 AMRAP

  • 3 Muscle-ups
  • 10 Push-ups
  • 30 Double Unders

The muscle-ups felt pretty good, but the dips started bleeding fatigue over into the push-ups, which got hard in my last 2-3 rounds. I think I missed once in 2 sets of dubs and 3 times in another set, otherwise unbroken. Scored 7+1, with no misses on the rings. I had to triple kip my 3rd dip in the 7th round, but made it. I did feel something in my left shoulder right away in round one and throughout the workout. Hopefully it’s just from not having done MU in several weeks, because my shoulders have been feeling money.

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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