Had a great massage yesterday and got adjusted at the chiro. Ran the 9am class (and worked out) since Kevin is traveling.
Warm-up
2 Rounds NFT
- 300m Row
- 10 Shoulder Pass-thrus
- 10/10 Arm Circles
Strength
Shoulder Press
- 10×45#
- 5×95#
- 3×115#
- 3×135#
- 10:00 EMOM – 3×145#
Turned very rough is the last few sets, especially the first rep of each set.
Accessory
4 Sets
- 8 Weighted Push-ups (60#)
- 15 GHD Sit-ups
Talk about a tricep burn after the presses!
Conditioning
10:00 AMRAP
- 10 OH Walking Lunges (45#)
- 10 KB Deadlifts (62#)
- 20 Mountain Climbers
The deadlifts were deceiving and burned my legs more than the lunges. I did 8 rounds plus the lunges and deadlifts.
Skill
3 Sets
- 20 MU Pulldowns
Thought they might be extra rough after the arm work, but they weren’t any worse than the other day.
Headed out to the garage around 5:30 or so. Warmed up with 500m on the Ski Erg in 2:10 and then some 45# snatch position work.
Tall Snatch
- 3×45#
- 3×75#
- 3×95#
- 3×115#
- 1×125#
- 1×135#
- ✘ 140#
- 1×140#
- 1×145#
- 1×150#
- 1×155#
- ✘ 160#
- 1×160#
- ✘ 165#
I had determined the weights ahead of time up to 135# and then wanted to keep adding 5#. When I failed 3 times I was done. So I was pissed when I missed at 140#, especially since I hit 145# for a triple last week. I was also holding the last rep of each set for 5 second is the bottom before standing up. Had a couple of big saves in there and was happy to hit 160#.
Back Squat
- 10×45#
- 5×95#
- 4×155#
- 4×205#
- 4×225#
- 4×245#
- 4×265#
- 2×275#
- 2×285#
- 2×295#
- 2×305#
- 2×315#
- 2×325#
- 2×335#
Hell yeah! My original plan was to maybe hit 315#. Was feeling good so I kept going and the last set even felt really good. Didn’t want to push it more since I just hit 345# for a single a few days ago. Slow and steady progress works for me. Lots of volume!
I strapped up a green band on the GHD and did 3 sets of 15 reverse hypers. Will do some rolling on the low back and hit it with the e-stim too.
Nick Momrik's Fitness Logs 