Ended up being 2 rest days since I had a dentist appointment and went to see the Hobbit yesterday. Not enough time to squeeze in a workout, but I needed the extra rest. Legs are still pretty sore today even. Went in for the 9am class.
Warm-up
- 3x12x120# Reverse Hyper
- Bottom Squat Hold
Strength
Deadlifts
- 5×155#
- 5×265#
- 3×335#
- 3×365#
- 2×395#
- 2×415#
- 2×435#
- 2×455#
Felt pretty solid. Ten pounds more than the double I pulled five weeks ago. I put 475# on the bar but stopped before I got it moving off the ground. Think I was scared. Going to take extra care of the back today with the TENS unit and some rolling.
Conditioning
16:00 EMOM
- 1st: 15 Ball Slams (25#)
- 2nd: 150m Row
- 3rd: 10 Thrusters (75#)
- 4th: 10 Burpees
Was a good push. Jumped on the reverse hyper again for 3 sets of 10 with 210#.
Headed back after 6pm. Did some foam rolling, bottom squats holds, and then 3 sets of 40 shoulder taps (facing wall). Only second time ever doing them, so might as well double the reps I’ve ever done in a set. 🙂 Nice little burn.
Rowing
4 Rounds
- 500m (1:55-1:57/500m pace)
- 40s Rest
- 400m (1:55-1:57/500m pace)
- 40s Rest
- 200m (Sprint)
- 5:00 Rest
Comes from NorCal Endurance. Took me exactly 37:00 on the clock to finish. Some of my 5 minute rests were longer due to having to go in and select ReRow in the erg’s computer. Here were my splits:
- 1:56.6 – 1:32.7 – 0:35.1
- 1:56.6 – 1:33.0 – 0:35.6
- 1:56.2 – 1:33.6 – 0:35.7
- 1:56.1 – 1:32.8 – 0:34.0
Nick Momrik's Fitness Logs 