Back For Sunday

Yesterday I was up early to play in a charity golf tournament. Fun day but I was exhausted when I got home. Took a 2 hour nap! Did a 19 minute ROMWOD late at night. Felt much better this morning. First time back for Sunday after missing 3 weeks.


  • Crossover Symmetry Activation
  • 2 Rounds
    • 5/5 Bar Taps
    • 10 Pass thrus
    • 15 Push-ups
    • 20 Squat Jumps

Gymnastics Strength & Barbell Cycling

14:00 EMOM (alt)

  • 5 Strict Chin-ups
  • 5 Power Cleans (135#)

14:00 EMOM (alt)

  • 5 Strict Ring Dips
  • 5 Power Snatches (95#)

Originally I thought I’d do sets of 4 chin-ups but I went with 5 and had no problem hitting every set. Surprised the dips felt so easy after not doing any in quite a long time.


  • 50 Bar-facing Burpees

Had an epiphany with my rhythm right off the bat. Was a lot quicker and used less energy with less movement. Took me 3:29.

Decided to squat after class since I wasn’t feeling tired and the lifting I needed to do later in the day looked like a lot of volume.

Back Squat

First rep in each set has 5 second pause in the bottom. Did the pause with each double. No special shoes, belt, or sleeves today.

  • 6×45#
  • 6×135
  • 2×205
  • 2×235
  • 6x2x265

My traps were already sore (probably from the cleans) and it did not feel great with the bar on my back. First squat session without cutting back the sets.

Evening session to finish up the first week of the Vaughn program. In the garage around 6pm. Started with Crossover Symmetry Activation.

Snatch Balance

Three second pause in the bottom.

  • 3×45#
  • 3×75
  • 3×95
  • 3×115
  • 2×135
  • 2×155
  • 1×165

Missed first try with 155, but then got it right after with a little patience. Need a lot of improvement with these.


With a 3 second lift off.

  • 2×95#
  • 2×115
  • 1×135
  • 1×155
  • 12x1x165

Did the 12 singles on an every 90 second clock. Missed attempts 3 & 4, but did 2 more at the end of the clock. Fell into a nice rhythm after those misses.

Clean & Jerk

Three second lift off in the clean and then a 3 second pause in the split.

  • 2×135
  • 2×155
  • 1×175
  • 1×195
  • 10x1x215

Did the final 12 every 90 seconds again. Missed the full 3 second pause in the split a few times as I was off balance, but never missed a clean or jerk. Hands were really feeling beat up in the middle of those 10. Perhaps I shouldn’t have programmed so many lifting reps during class today. 🙂

The aftermath

That ends training for the 1st week of the program. It turned out to be a lot more volume than I originally thought. All of the pauses and tempo work really add up. I think I will stick to a 2 off 1 on schedule and not try to push 3 days in a row unless I really need to. Will keep to very limited WODS too, but try to get in 2 Aerobic Capacity workouts each week.

Did a 21 minute ROMWOD late in the night.

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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