Holding Up

Walked 18 holes yesterday and it felt a bit like a pulled muscle in my right middle back during some swings. It just wouldn’t loosen up, but good thing it didn’t affect my swing. Last night my legs were aching. Thinking it was from walking the course for some reason because I can’t imagine feeling like that so long after the Sunday workout. Can’t believe my chest isn’t sore though.

Went to the 4:30 class today.

Warm-up

10:00

  • 10 Right Arm KBS (35#)
  • 5 Glute Bridges
  • 10 Left Arm KBS (35#)
  • 30s Plank

Did 5 rounds.

Weightlifting

Power Cleans

  • 5x20kg
  • 5×40
  • 3×60
  • 2×70
  • 2×80
  • 2×90
  • 10:00 EMOM
    • 5 Sets 2×95
    • 3 Sets 2×100
    • 2×105
    • 2×110

All touch-n-go except for the last set. I chickened out on it, but I dropped the bar and did the 2nd rep right away. Really happy with the way the lifts felt.

 

Conditioning

9:00 AMRAP – 1-2-3…

  • Deadlift (90kg)
  • Push-up
  • Sit-up

After the cleans I stripped off some weight and decided 90kg (198#) was good enough instead of the Rx 225#. Was able to go unbroken through every movement and finished exactly 12 rounds. Could have gone faster through the middle section of this workout.

This felt good too. No belt for the cleans or the deadlifts, so my back is feeling good!

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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