Slept in until 10am this morning. I don’t think I’ve done that all year. Guess my body needed the rest. Did training in the garage today by myself starting around 4pm.
Warm-up
3:00 Air Dyne
OLY
Time to finally start working on the cleans again. I’ve neglected them for too long.
- 10:00 65# Clean Position Work
- 2:00 E30S: 2 x 95#
- 2:00 E20S: 1 x 135#
- EMOM: Started with 155# and did one rep every minute, increasing by 10# each time. Stopped at 235#.
Had to really save my elbows with 235# and sat in the hole for a few seconds before standing up. Figured that was a good place to end it.
Strength
Front Squats
1 Set E3M
- 5 x 135#
- 5 x 185#
- 3 x 225#
- 3 x 235#
- 3 x 245#
- 3 x 255#
- 3 x 265#
- 3 x 225#
- 3 x 235#
- 3 x 245#
I felt parts of my legs I’ve never felt before in the squats. Maybe it was all of the cleans I’d already done. A lot of volume! My legs are toast.
Incline Bench Press
- 10 x 95#
- 10 x 105#
- 10 x 115#
- 6 x 125#
- 6 x 135#
- 3 x 145# (F on 4th)
Since I’m such a pussy with my upper body, I’m able to incline bench by myself because I can easily stand up with the weight in the rack position, like I had to do after a failed attempt at a 4th rep with 145#.
WOD
4 Rounds
- 10 GHD Sit-ups
- 20 Russian KBS (70# KB)
- 50 DU
Finished in 9:03 and then an easy 5:00 cool down on the Air Dyne.
Nick Momrik's Fitness Logs 