Vaughn Week 2

Walked 18 holes this morning, relaxed a bit, and got to the gym before 6pm. First day of the 2nd week of the weightlifting program.

Shoulder Press

  • 5×45#
  • 5×95
  • 10×115
  • 10×125
  • 8×135
  • 6×145

Wasn’t a cake walk, but I made all of the assigned percentages and reps today.

Front Squat

  • 10×45#
  • 4×135
  • 2×185
  • 2×225
  • 2×245
  • 4x5x265

Thought about cutting back on the loading but glad I stuck with it. The final set was an AMRAP but I couldn’t breathe anymore and had to bail trying to stand up the 6th rep.

Tall Clean

  • 3×45#
  • 3×95
  • 3×135
  • 3×155
  • 3×175
  • 3×195
  • 3×205
  • 3×215

Felt good, other than my hands. Taped my thumbs early on. Up 10# from what I’ve ever done for a triple (even a double) and 30# more than I did in the first week of the program.

Clean Lift Off

  • 5×275#
  • 2x5x295
  • 5×305

Programmed at 95-105% of clean. Few pounds heavier than that on the final set because I’m a lazy loader.


8 Rounds (Reverse Tabata)

  • 10s Zeus DU
  • 20s Rest

Never missed, but did have to stop one round a couple of seconds early because I was losing my grip on the rope. Finished with 123 reps. Does this count as conditioning during this “weightlifter” period? haha

Knocked out a 20 minute ROMWOD in the evening.

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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s