Lift Heavy Shit

I really did have plans to hit a garage workout yesterday, but I was tired and decided on another rest day. Wasn’t missing the 10am class today, except I walked in and it is actually a 9am on Saturdays! Oh well, I was able to take advantage of the empty gym and was kind of nice to do my own thing.

Warm-up

  • Bottom Squat Hold
  • 10/10 Leg Swings
  • Dead Hang
  • 2 Sets
    • 50′ Walking Lunge
    • 10/10 Single Arm KBS (35#)
  • 10 Power cleans (45#)
  • 8×95#
  • 20 DU
  • 6×115#
  • 20 DU
  • 4×135#
  • 40 DU

Conditioning

This was one programmed at the gym during the week.

  • 10-8-6-4-2 Power Cleans (155-185-205-225-245#)
  • 50 Double Unders

I did all single cleans. I missed 3 times in the first round of DU, did 2 rounds of 30-20, missed 5 times in the 4th round, and did the last round unbroken. Finished in 10:09. The bars sure got heavy after the first 2 weights, but it felt great to lift some shit.

Active Life – Back Max

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 8/8 Glute Bridges (3s hold)
    • 12 Curl-ups (3s hold)

Did 5 rounds.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s