My abs are pretty sore, either from the sit-ups, the snatch work, or more likely from both. Things like the OHS and snatch balance are very underrated in being a core exercise. My shoulders and lats are pretty sore from the snatch work too. Since I did double workouts on both Saturday and Sunday, I took some extra rest and went in for the 5:15pm today. I’ve also been told there is some good competition at this time.
Warm-up
5:00 Row at 20 spm keeping a pace +/- 3s
This was something new and interesting. I tried to count a 1-2-3 on the recovery to make sure I wasn’t pulling too often, but when I did pull I gave it power. I tried to keep my pace right around 2:00/500m.
Strength
5×3 Front Squats
Last time I did a 5×3 on front squats I hit my old PR of 235# for all 3 reps. It’s been a couple of months since hitting a 255# 1RM so I was shooting to hit it for 3 today. So close! I went 135#, 165#, 205#, and 235# for 3 reps. I got the first two reps at 255# and then lost the rack on the 3rd one as I started to come up. If I had gotten a little tighter and more organized before the rep I think I would have had it. Nice improvement though.
WOD
- 15 Thrusters (135#)
- 200m Run
- 20 Thrusters (95#)
- 400m Run
- 30 Thrusters (65#)
Have I ever mentioned how much I hate thrusters? I was not looking forward to this WOD, especially Rx. But I went for it. For the 135# thrusters I had a set of 9 to start and then got 5 more before I had to bail. I was so pissed to leave one rep left. On the 95# thrusters I went 8-4-4-4. Rough! Then for the final 30 with 65# I went 12-10-8. My strength endurance still sucks. Lance and Adam smoked me. I finished in 15:17. Glad I went Rx after all is said and done, but it damn near killed me.
Nick Momrik's Fitness Logs 