Pulling on the Rope

Played 18 holes today, but didn’t walk with the heat. Went to the 4pm class.

Shoulder Flexion 5

4 Sets

  • 50m Single Arm OH Carry (44#)
  • 30-60s Rest

Warm-up

  • 400m Run
  • 3 Sets
    • 5 Rope Pull-ups
    • 10 Push-ups
    • 15 Air Squats

Weightlifting

Squat Cleans

  • 6×45#
  • 4×95
  • 4×135
  • 2×165
  • 2×185
  • 3x2x205

Plenty heavy for the day. My squats are weak and I’m not risking a back tweak before my bro’s wedding this weekend.

Conditioning

  • 400m Run
  • 9 Power Cleans (165#)
  • 18 Rope Pull-ups
  • 400m Run
  • 7 Power Cleans (165#)
  • 14 Rope Pull-ups
  • 400m Run
  • 5 Power Cleans (165#)
  • 10 Rope Pull-ups

The runs always feel slow and probably are. I think the clock said 2:00 when I came in on the first one. Quick singles for all of the power cleans. I scaled back from 185# to keep the pace up and again to not risk my back. I split up the rope pull-ups to keep things even with one hand higher on the rope. 5-5-4-4, 7-7, and then my grip was giving out, partially due to a cut on my thumb, so I went 5 and 2-1-1-1. It was kind a of a jumping rope pull-up, but still a lot of pull. Finished in 11:05.

Happy with my loading and scaling choices lately, especially with the switch to this Ben Smith affiliate programming. Keep moving and keep the intensity high.

 

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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