My hamstrings are pretty sore from doing the RDLs yesterday. Need to do those more often and pay more attention to the hamstrings. Went it an 10:30 this morning and we had a big group. Best session we’ve ever had.
Warm-up
- 300m Run
- 2:00 Jump Rope
- Stretching
XWOD / OLY
7:00 EMOM
- 3 Explosive Squat Snatches (95#)
Felt great and really tried to drop under the bar fast.
Strength
OHS
- 3 @ 135#
- 3 @ 145#
- 3 @ 155#
- 3 @ 165#
- 3 @ 180# (PR)
- 3 @ 190# (PR)
Booyah! I just had set a 3RM with 175# about a week and half ago.
Close Grip Bench Press
- 5 @ 135#
- 3 @ 165#
- 3 @ 175#
- 3 @ 195#
- 3 @ 205#
- 3 @ 215#
Still fighting that right arm flaring out, but when I keep it in, it’s money. Matches my 3RM for regular grip bench press, so maybe I’m back on the upward swing.
WOD
Wanted to try the 100s workout from Regionals, but not quite for that long, so we dropped the reps to 50s. Still brutal.
- 50 Wall Balls (20# MB, 10′ target)
- 50 C2B Pull-ups
- 50 Pistols
- 50 Alternating One-Arm DB Snatches (60# DB)
Did the wall balls as 25-25 without a problem and then did 5 C2B at a time through 20, with one 4 and the rest 3s. Tried to get 6-10 pistols at a time and started doing the foot hold to keep myself from tapping the foot on the ground. Worked well for the first time trying that. Then survived through the snatches. They used 70# at Regionals. My time was 16:28 and I feel pretty good about it, but Froning did 100 reps of each with a heavier dumbbell in just over 19 minutes. Think about how sick that it!
Off to get a massage!
Nick Momrik's Fitness Logs 