Steaming

Went out to the garage around noon to blow off some steam. The windows actually got steamy in there too after having the gas heater on for about a half hour. I had to turn it off it was getting so warm. Not bad considering it’s 36 degrees (feels like 27) outside.

Warm-up

Did about 200 DU in various sets.

OLY

3 Position Halting Snatch Deadlifts

  • 2 @ 115#
  • 2 @ 135#
  • 2 @ 155#
  • 2 @ 175#

Snatches

  • 3 @ 95#
  • 3 @ 115#
  • 3 @ 135#
  • 2 @ 155#
  • 1 @ 165#
  • 1 @ 175#
  • F @ 185#
  • 1 @ 185#
  • F @ 195#
  • F @ 195#
  • F @ 195#
  • F @ 195#
  • F @ 195#
  • F @ 195#

I’ll get it eventually!

Pause Front Squats

* 2 second pause in the hole

  • 3 @ 135#
  • 3 @ 165#
  • 2 @ 185#
  • 2 @ 205#
  • 2 @ 215# (might have done this set twice)
  • 2 @ 225#
  • 1 @ 235#
  • 1 @ 245#
  • 1 @ 255#
  • 1 @ 265#
  • 1 @ 275#
  • F @ 285#

Haven’t done a squat pause since this past winter in Phoenix. Felt pretty good, even after front squatting yesterday.

OH Mobility

I’ve wanted to start playing with some things to improve my OH position. As evidenced by my snatch attempts I’m having a hard time receiving the bar in a stable position.

  • 5 @ 45# Bar w/ hand completely on knurling of the Operator bar
  • 2 x 5 @ 45# Bar w/ 2 fingers on smooth part of the Operator bar
  • 5 @ 45# Bar w/ 3 fingers on smooth part of the Operator bar
  • 5 @ 45# Bar w/ hand completely on smooth part of the Operator bar

Haha, I fell over at my first attempt with 2 fingers on the smooth part of the bar.

Could feel the bar coming forward in pretty much every rep when I descended into the squats, but fought to keep it back. These are going to be a big help I think.

Decided to go in to open gym at 5:15pm since I told a few people I’d be there.

Did a few clean position drills with Alex as a warm-up since I didn’t really know what I wanted to do. I’ve been talking about doing deadlifts for the last couple of weeks since I haven’t done any heavy ones since my 515# pull.

Deadlifts

  • 5 @ 135#
  • 5 @ 225#
  • 5 @ 315#
  • 5 @ 385#
  • 5 @ 435#
  • EMOM 5:00 – 3 @ 365#

Back was already a little fried from the garage session, but felt pretty good about the work.

Conditioning

  • 2,000m Row

I did a 7:23 in May, so was aiming to keep a sub 1:50/500m pace. Set a new PR by 10 seconds with a 7:13! I was doing a shit ton more conditioning back in the summer too. I think the extra leg strength and power was a big help because I highly doubt my lungs are better now.

20131122-192150.jpg

The date on the rower is obviously wrong. 🙂 Felt good coming out of the gate, but started falling off the pace. I actually think I was having more of a power problem them I was breathing in that 3rd 500m. Should have tried to push harder in the last 200m instead of just the last 100m.

I grabbed a couple of KB just to try double-arm OHS. Did 10#, 15#, and 20#. Wasn’t too bad, but could still feel the arms floating forward. I wouldn’t be able to hold a heavier weight in place at the bottom of the squat. Work in progress…

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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