First real chunk of snow for the year is coming down today. February 1st and I haven’t even started my snowblower yet. Doesn’t stop us from having Super Sunday though.
Warm-up
- 1,000m Row – 3:58.8
- 100m Row @ 100% – 16.0 seconds
- Bottom Squat Holds
- Various Stretching
- 5×45# Hang Muscle Snatch
- 5×95# Muscle Snatch
Figured I’d give a 100m row time a go again. Beat my old time by 0.4 seconds.
Benchmark
“Isabel”
- 30 Snatches (135#)
First time doing this, so wasn’t sure what to expect. My plan was to do doubles as long as I could, but after 2×2 I abandoned that and did singles the rest of the way. Last 5-10 reps sucked and had to be so ugly. Time was 2:37.
Gymnastics
12:00 EMOM
- Odds: 10 C2B Pull-ups
- Evens: 10 Box Jumps (24″)
Worked on an efficient butterfly with the pull-ups and fast cycling with my box jumps. Felt good!
Strength
Bench Press
- 10×45#
- 5×95#
- 5×135#
- 3×185#
- 3×205#
- 3×220#
- 3×230#
- 3×240# (PR)
I had my numbers planned out and they ended up being perfect for a 10# PR. Puts my estimated max up in the 260s. Not bad for benching about once a month.
Conditioning
- 100 DU
- 50 Wall Balls (20#, 10′)
- 100 DU
The goal here was to do the wall balls unbroken and it sucked! Without setting that as a goal for the workout, I’d always split something like this up. It definitely made the last dubs a lot harder, but good to know what’s possible for future workouts. My time was 5:27.
Nick Momrik's Fitness Logs 