Today I was sore from the combination of thrusters on Saturday and wall balls yesterday. Also sore from yesterday’s ring dips. Just sore enough in those areas to know something is working. I walked 18 holes of golf this morning and then went to the 7pm class.
Strength
5 sets
- 5 Back Squats
- 2m Rest
Warmed up with a set of 8 using just the bar. My working sets were:
- 135#
- 165#
- 185#
- 210#
- 220#
No failures on any of the reps, but I need to get better at consistent weight increases. That was pretty wild. I haven’t done a 1RM since the end of March, which was 240#, so the next time we do that I’ll knock it out of the park.
Accessory
3 sets
- 12 Bulgarian Split Squats (each leg)
For the first set we didn’t use any weight. I used a 35# KB for the second set and a 48# KB for the third set. I’m not sure why we didn’t hold 2 DBs for these.
WOD
7:00 AMRAP
- Turkish Get-up (first half, the get-up part only)
- 3 1-Arm Snatches
- 3 1-Arm OHS
- Turkish Get-up (second half, the get down part only)
Each time through the series is one rep and you must alternate arms after each rep. I used a 35# DB and completed 13 reps. The 1-Arm OHS may be one of the oddest movements I’ve done in a WOD. The balance seems impossible unless you get a super wide stance. I kept getting up on my toes at points and it was a struggle to get proper depth.
Finisher
10 Prowler Sprints
The prowler was loaded with two 45# plates and we used the heavier (wooden) one. Each sprint was about 25 yards one way with the high handles and then 25 yards back with the low handles. For the last couple of sprints it was only Michelle and I, so very little rest.
Lots of squatting today, which I need. I’m excited to see Matt is serious about putting a dedicated strength section into weekday classes. I’ve been getting stronger, but not at the pace I was seeing over the 3 months when I was out in Phoenix last winter.
Nick Momrik's Fitness Logs 