Tight on Thrusters

Was gone all weekend golfing at Arcadia Bluffs. Amazing! My back has been tight ever since making a hard swing at a ball that was burried in some foot long rough. I felt it right away and was tight the rest of the trip. Went to the 4pm class.

Warm-up

2 Rounds

  • 10 Rower Pulls Easy
  • 10 Rower Pulls Sub (1:30/500m Pace)
  • 10 Rower Pulls Easy
  • 15 Air Squats
  • 15 Push Ups

Strength

Thrusters

  • 6×45#
  • 3×95
  • 3×125
  • 3×145
  • 3×165
  • 3×185
  • 3×205

I started using my belt with 165 and up. Felt the last rep with 205 a little bit in the bottom of the 3rd squat, so stopped after that. My goal was to at least match the 3×205 push press I did last week, thinking my squat would be the current weak link. Mission accomplished. In December of 2016 I did 215# for a triple, which is the heaviest I have recorded, so 205 is good for my current strength.

Conditioning

  • 200m Run
  • 15 Dumbbell Thrusters (40# DBs)
  • 15 Hard Row Pulls
  • 200m Run
  • 12 Dumbbell Thrusters
  • 12 Hard Row Pulls
  • 200m Run
  • 9 Dumbbell Thrusters
  • 9 Hard Row Pulls

Normally a row would be to my advantage in a workout, but everyone is doing the same number of pulls here. Sprinting on them just killed me for the rest of the movements. I scaled back from 50# dumbbells to protect my back and make sure I could go unbroken. I didn’t quite get up to the 1:30 Rx pace, but figured I wouldn’t when I was barely able to pull it fresh in the warm-up. It took me 3-4 pulls to get up to speed each round before counting the reps. I pulled 1:35 the first round, 1:38 in the second, and 1:35 in the third. Was able to do the thrusters all unbroken, but the second and third runs were a slow jog, trying to catch some breath. Finished in 7:49.

Active Life – Bulletproof Shoulders 3

3 Sets

  • 100m Right Arm Overhead Carry
  • 1:00 Rest
  • 100m Left Arm Overhead Carry
  • 1:00 Rest

I used a 40# DB for the first two rounds and then a 50# to finish it off. Couldn’t have gone much heavier.

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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