Surprising Deadlift

Walked 18 holes yesterday. Went to the 4pm.

Warm-up

  • 1:00 Assault Bike
  • 20 Air Squats
  • 1:00 Assault Bike
  • 15 Push-ups
  • 1:00 Assault Bike
  • 30s Partner Front Rack Stretch each arm

Was getting about 10 calories each time on the bike.

Strength

Deadlift

  • 10×45
  • 5×135
  • 5×185
  • 5×215
  • 5×245
  • 3×275
  • 3×295
  • 3×325

Debated if I should deadlift and had been thinking about doing some suitcase deadlifts. My back has felt better yesterday and today so gave it a go. Felt really good actually. I put on the belt with 215+ I think and used a neutral grip for all sets. Stayed with the 5s and 3s instead of doing three heavy singles which was programmed.

Back in February I did some sets of 305 for doubles and remember it feeling heavy. Other than that, the previous time I lifted over 300 was in March of 2017 before I tweaked my back really bad.

Conditioning

10:00 AMRAP

  • 5 Bench Press (165#)
  • 10 Dumbbell Hang Power Clean (50# DBs)
  • 20 Air Squats

The Rx on the bench was 185 and I wasn’t confident I’d be able to hold that very long. Scaling back to 165 was the right choice and just close enough to a struggle as the rounds progressed. When I did the first round in a minute I knew it was too fast and slowed my pace a bit. Got through 7 rounds and the bench press.

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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