Grip City

My shins and ankles are sore from the broad jumps. Shoulders have some fatigue too. Maybe now that I’m on protein again I’ll have improved recovery. Went to the 4pm class.

Warm-up

  • 600m Run
  • 3 Rounds
    • 5/5 Kettlebell Snatch (35#)
    • 10/10 Single Leg KB Deadlifts (35#)

Strength

Deadlift – 4×5 @ 80%

  • 10×45#
  • 5×135
  • 5×165
  • 5×195
  • 5×225
  • 5×255
  • 4x5x275

Estimated my current 1RM at 345 based on the 3×325 I did in August. The working sets were 10 pounds more than I did a month ago for 5×5. The weight felt decent and I’m still able to keep a neutral grip for every set. Slow progress, but moving in the right direction.

Conditioning

10:00 AMRAP

  • 5/5 KB Snatch (53#)
  • 10 T2B

I was all geared up with my gymnastics grips and wrist wraps over the top of them to soften the blows from the kettlebell. Was able to do 4-3-3 for the toes to bars every round, which is very surprising with this only being a couplet. Even between those inner sets I didn’t come off the bar very long. Made it through 8+3 and felt good in that one.

That was 80 T2B! My hips always give out a lot earlier in rep counts, even in much longer workouts. Maybe I’m finally improving my endurance with the movement. Sure have been doing enough lately!

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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