Wasn’t going to miss a 3rd Sunday in a row. Had to head up north for our family Xmas since my brother flew home early to save money. Made it a one day trip, going up and back.
Warm-up
- CSA Activation
- 3×10 Reverse Hyper (210#)
- Shoulder stretching
- 45# OHS, OH warm-up
Strength
5 Sets
- 10 OHS (95#)
- 10 Back Rack Lunges (95#)
- Rest 2:00
Nothing crazy, but some quality work. Warmed up C&J with some reps at 95# and 135#.
Conditioning
24:00 EMOM (6 Rounds)
- 1st: 2 Cleans + 2 Front Squats + 2 Jerks (165#)
- 2nd: 10 C2B Pull-ups
- 3rd: 150m Row
- 4th: 20 Push-ups
The barbell work was the easiest part, push-ups always end up socking for me, but the row was the most deceiving. Rested about 15 minutes before moving on.
5 Rounds
- 40 Double Unders
- 30 Box Jumps (24″)
- 20 American KBS (53#)
Missed once on dubs in the 4th round after 28. I nearly took a header into the box on my first rep. Did box jumps in the first round, but nearly all step-ups the rest of the way. I think I did the swings in 12-8 for the 2nd, 3rd, and 4th rounds with 20 unbroken in the first and last. Took me 15:57 to finish.
Needed that after not doing much for the last week. Hadn’t touched a weight since the competition last Saturday. Shoulders got a lot of work.
Nick Momrik's Fitness Logs 