Leet

Walked 18 yesterday and it was another hot day. This morning I was just under 198# on the scale for a new low. Felt tired through the day and actually laid down for about 20 minutes in the afternoon. Went to the 4pm class.

Active Life – Shoulder Abduction 12

**Accumulate 2:00 OH Hold with 80-100% of shoulder press

4 Rounds

  • 30s Overhead Hold (135#)
  • 1:00 Rest

That is it for the corrective action programs. I’ll start working in some of the Bulletproof Shoulders program now.

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Push-ups
    • 10 Good Mornings (PVC)
    • 20 Single Unders
    • 20 Double Unders

Weightlifting

Power Clean – TnG Triples

  • 2x3x45#
  • 3×95
  • 3×135
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 2×230

I’m still bruised up from The Chief last week. Caught the second with 230 with really wide feet, so then I “Clarked” the third one.

Conditioning

  • 50 Calorie Row
  • 50 HSPU
  • 50 Sumo Deadlift High Pulls (95#)
  • 150 DU

Kept a 1,200 cal/hr pace on the rower and was done just under 2:30. Kicked up and did 10 sets of 5 handstand push-ups. I think I was done by 7:00. Earlier this year I did a WOD of 50s and HSPU were the first movement. I went 10-10-10-7-7-6 to get through them in 3:40, so I knew starting with a row that I should be a lot more conservative and it worked well.

Couldn’t tell you the last time I did a SDLHP and I’ll be the first to tell you I think it’s a stupid movement. Was really struggling with them and did 10×5 there as well. Was on to the rope around 11:00 I think. Tried to do sets of 15 to 35, which worked pretty well. After getting through the first 50 reps I think my heart rate slowed and then did much better through the rest. Finished in 13:37. Anyone who deals with computers should get a kick out of the Leet-ness of that number.

Mobility

Tricep smash with barbell for about six minutes.

Hitting the golf course again tomorrow and it looks like it’s going to be even hotter.

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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