Home For Less Than A Day

Drove back home this morning. Got some things done and got to the gym before 6pm.

Back Squat

  • 10×45#
  • 4×155
  • 4×205
  • 2×245
  • 2×285
  • 2×315
  • 2×325
  • 2×335

Squats have not felt great the last couple of weeks. Too inconsistent with all of the travel and stuff lately. I wore my belt for the last 3 sets. No close to the assigned percentages for this week but it wasn’t feeling great so I wasn’t going to get hurt before leaving on the trip in the morning.

Shoulder Press

  • 10×45#
  • 6×75
  • 4×95
  • 2×115
  • 2×135
  • 2×152.5
  • 2×162.5
  • 2×170
  • 1×180 (PR)

Now the presses were a different story today, even though the last couple of weeks didn’t feel great. I hit the 65-75-85-90-95% and it felt good so I went for the PR since I’ll be gone. No issues with it. PR by 5#; always a win with shoulder press.

Warmed up with 3×95 and 3×135. I really didn’t want to do this after the strength work but Bryan was patiently waiting for me.

Open 15.4 – 8:00 AMRAP

  • 3 handstand push-ups
  • 3 cleans (185#)
  • 6 handstand push-ups
  • 3 cleans
  • 9 handstand push-ups
  • 3 cleans
  • 12 handstand push-ups
  • 6 cleans
  • 15 handstand push-ups
  • 6 cleans
  • 18 handstand push-ups
  • 6 cleans

I haven’t done this since the 2015 Open, when I got through 15+6 (66 total reps). I can’t remember the last time I did a HSPU though. :-/ I tried a different strategy today. Wanted to go unbroken on cleans as much as I could. I had done all singles back then. I was able to get all of the sets of 3, then went 2-1-1-1-1, and 4 unbroken to finish. On the HSPU I only did a 3 for the round of 3 and to start the round of 9, then all other doubles except in the set of 15 I went to singles for the last 6 reps to try to shorten my rest time. So got through 15+4 today, which I’m really happy with.

I control my descent in HSPU way too much though, fatiguing my shoulders a lot. I need to work on dropping like a rock. I also need to utilize a bigger kip earlier because I’m using too much of the press early on.


5 Sets

  • 12 Weighted GHD Sit-ups (20#)

Might be time to go heavier.

Flying out to the CrossFit Games in the morning!

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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