Use the Force

Had planned to lift with Bryan today at 10. Woke up with a headache and debated skipping out on the gym. Hauled my ass in though. Glad I did!


  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold (45#)
  • OH Mobility (45#)


  • 3x3x45#
  • 2x3x95
  • 3×115
  • 3×125
  • 2×140
  • 1×150
  • 1×160
  • 1×170
  • 1×180
  • 1×185
  • 1×190
  • 1×200
  • 1×210

Didn’t realize how many sets we were doing at the time. It was feeling food but nothing special. Then 200# felt great and I had been thinking to stop there but went for one more. I think I’ve only done it once and 215 once. Good place to move on with no misses.

Clean & Jerk

  • 3×135#
  • 3×155
  • 2×185
  • 1×205
  • 1×225
  • 1×245
  • 1×260
  • 1×275 (PR)

Don’t usually like to take such big jumps but now that I’ve figured out how to jerk I’m not afraid of it anymore. After nailing 260 and the jerk feeling easier than it ever had I literally said, “Fuck it!” and went for another 15# increase. I’m catching the clean so high. Haven’t missed a clean or jerk in quite some time now.

Music in the video is “Algorithm Of Desire” by Measles Mumps Rubella.

Front Squat

  • 5×135#
  • 3×185
  • 2×225
  • 2×255
  • 1×275
  • 1×295
  • 1×315

Felt good. Maybe should have gone for 325 which I’ve never attempted before (even though I’ve done 320 for a double), but I’m still holding back a bit and moving up slow with the squats and deadlifts. Don’t break what’s been working. I know I’ve said it so many times, but it sure is nice to have my back healthy so I can lift big again.

Hurried home, showered, and went to Star Wars. Great movie!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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