Was in Cleveland last night for a wedding. We got up early and made it back to my place around noon. Had pushed back Super Sunday to 1pm to give me enough time to make it home.
Warm-up
- Crossover Symmetry Activation
- 1,000m Row
- Bottom Squat Hold
Strength + Explosive
- 2 Front Squats + 5 Back Squats
- Rest 30s
- 1 Broad Jump
- Rest ~2:00
Went 45-135-185-225-255-280-300# for a 5# PR. Felt really good squatting. Didn’t pull out the tape measure for the jumps so no idea how far they were.
Conditioning
“Fran”
21-15-9
- Thrusters (95#)
- Pull-ups
I pretty much called it in on this one during the first set of pull-ups when I broke it up to 11-10. Barely any sleep, 4 hours in the car, and just wasn’t feeling great this morning. I really fell apart going 5-5-5 on the 15 thrusters with way too much rest between picking the bar back up. Then 9-6 pull-ups and unbroken 9s to finish in 4:44. Not even close to my 3:30 best. Rested while second group went.
At an easy pace…
- 1 Mile Run
- 100 Walking Lunges
- 1 Mile Run
It took 25:10 with some walking around in the gym during the transitions in and out of lunging. First mile was about 8:55 and second one was about 9:35 (I had RunKeeper going the whole time). Nobody else ran the second mile with me, but I made myself do it since I didn’t push on Fran. I need the extra running anyway.
Nick Momrik's Fitness Logs 