Had a well-deserved rest day yesterday and walked 18 holes on the golf course, playing one of my best rounds ever. Went in at 2:30pm today for some open gym time.
Warm-up
- 3:00 Air Dyne
- 3:00 DU
- PVC Pass-thrus
XWOD
5:00 EMOM
- 3 Hang Snatches (95#)
Working on speed of getting under it and warming up the CNS.
Olympic Lifting
Did the jerk footwork drill for a few minutes.
Split Jerks
- 3 @ 95#
- 3 @ 115#
- 3 @ 135#
Again, working on speed and really driving down under the bar.
Then Casey and I decided to try out part of the lifting WOD from the team competition we’re doing next Sunday. We did an I go, you go for 5:00, increasing the weight by 10# each set for clean and jerks. Started at 135# and got up to 225# just under the time limit. No misses and had to change our own weight, so will be fun to see how fast we can get the girls done and then on to us. Maybe we can get up to the 250#, which is the max weight we’ll have for the workout. Will be fun!
Strength
- Back Squats: 20 @ 225#
- Pullovers: 2 x 20 @ 45# DB and 20 @ 60# DB
Little something from the Super Squats program. Pretty brutal taking a 10 rep weight and trying to go for 20. Was not easy and thought I was going to pass out on those squats.
Did some more DU, getting a streak of 73 before my rope hit the Air Dyne behind me! I wanted to get that 100.
WOD
Ladder, not for time. Go through once until failure and then start over from 1 and do it to failure again.
- 1 Strict Chin-up, 2 Strict Ring Dips, 3 Sit-ups holding 10# plate
- 2-4-6
- 3-6-9
- …
I got through the 5th round plus 6 chin-ups and 6 of the dips and then only got through round 3 plus 4 chin-ups and 6 dips. Not as intense an a normal metcon but great strength work and still got the heart pumping.
Solid 2.5 hours in the box. 🙂
Nick Momrik's Fitness Logs 