Shaky Overhead

Normal time of noon at the gym today. Got home in time to catch Tiger’s back 9 and watch the Masters.

Active Life – Hips

Warm-up

  • 5 Pallof Series

Workout – 4 Rounds

  • 10 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold

More of an extended warm-up leading into 2 suck pieces.

Conditioning

Squat Clean Warm-up

  • 2x5x45#
  • 5×95#
  • 5×115#

12:00 EMOM (alt)

  • 10 Bar-facing Burpees
  • 5 Squat Cleans (135#)

Started out getting the burpees done in 30 seconds and that was near 40 seconds in the 6th round. That was the first round where I was standing up more after jumping my feet forward instead of doing like a rebounded jump up right into the jump over the bar. Went touch-n-go on every set of cleans and my quads were on fire the last few rounds.

I had originally programmed this with thrusters but decided to switch it this morning with my shoulders bothering my and not wanting to kill our shoulders before the overhead holds.

Active Life – Back Max

4 Rounds

  • 40s Overhead Barbell Hold (goal: 100% 1RM Shoulder Press)
  • 40m Double KB Front Rack Carry (53#)

Started with 165# on the bar and had to drop down to 145# after 2 rounds and still barely survived. I was shaking a lot.

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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