Back Survives Powers

The outside of my pecs and my shoulders were fairly sore from Wednesday. Went to the 4pm class.

Warm-up

  • 5:00 Row (1,200m)
  • 2 Rounds
    • 15 PVC Passes
    • 15 Air Squats

Weightlifting

Power Cleans

  • 10×45#
  • 5×95
  • 5×115
  • 2×135
  • 2×155
  • 2×175
  • 2×190
  • 2×205

I think I put on the belt for 190 and 205.

Conditioning

  • 400m Run
  • 9 Power Cleans (205#)
  • 400m Run
  • 6 Power Cleans (205#)
  • 400m Run
  • 3 Power Cleans (205#)

Kept the belt on for this. Ran at a pretty good pace, right ahead of a runner the entire time. I was able to pick the bar back up pretty quickly after each rep. Finished in 8:15.

Accessory

4 Sets

  • 10 GHRs (red band)
  • 20 Banded Pull-throughs (green band)
  • 40/40s Single Leg Stands (squeeze glute)

When I was testing out the glute hame raises I could feel them in my back a bit, so I knew I wasn’t keeping a solid position. Tried without a band, then the tiny orange, and finally settled on the red. I even used my hands to push off a little on the pad. Probably should tell me something that GHRs have always been a huge weakness for me.

I should probably also get in one of the Engine Builder workouts today, especially with the 95% recovery score in WHOOP, but I’ll do it tomorrow.

speed-tr-flexweave.jpeg

Got this new pair of kicks, the Speed TR Flexweave. The Speed TRs have been my favorite style of shoes over the last couple of years and these are even better. Felt great lifting and running.

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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