I haven’t been this sore in a long time. My quads, hamstrings, IT bands, and glutes all feel like they’re getting stuck with needles as I walk and especially going up or down stairs.
Had Olympic lifting at 6pm. Worked on snatch triples tonight. Worked up to 115# and then did a lot of sets there. Really concentrated on keeping my shoulders back and lats engaged. Felt more comfortable with it as I kept repping. Then did some snatch grip deadlifts, again concentrating on keeping those shoulders back. Settled in at 215# to work on the form.
My legs felt better after warming up and getting them moving. I bet tomorrow isn’t going to be very fun though. Day 2 always seems to be worse.
After class, I went over to Kevin’s and we did some work in his garage.
5 Rounds
- 10s Ring L-hang
- 20s Rest
Sort of a reverse Tabata.
8 Rounds
- 10 Pullovers (40# DB)
- 10 GHD Sit-ups
Pullovers are a new movement for me and I could definitely feel them working. Was good to get in a bunch of GHD sit-ups since we don’t have a real GHD at Survival Fitness.
I just bought a weight belt, so took that over with me and did some strength work.
Weighted Pull-ups (with belt)
- 5 @ 10#
- 5 @ 10#
- 5 @ 15#
- 5 @ 20#
- 3 @ 25#
I’ve always done these with a DB or KB in my feet, which is supposed to be harder because the weight is farther away from the center of mass. The first set didn’t feel good, but later sets felt ok. Shoulders were a bit fried from all of the snatch work though.
Weighted Dips
- 5 @ 10#
- 5 @ 10#
- 5 @ 15#
- 5 @ 15#
- 5 @ 20#
First time doing weighted dips of any kind, so had no idea what I could do. The first 4 sets felt good, but that last set at 20# was a little rough.
Needed a break from intensity after doing a WOD 4 days in a row, but got in a lot of good work.
Nick Momrik's Fitness Logs 