Yesterday my hands were aching fierce when I woke up. Actually a lot of my body was. Day 5 of the lifting program is brutal. Two weeks to go. Walked 18 holes during the day did a 45 minute ROMWOD. Went and played glow golf last night for the first time, which was a lot of walking and a bunch carrying the bag. A lot of fun but a really late night. This morning my hands are still achy from Sunday lifting; maybe even more than yesterday. Slept in really late and lazed around recovering from the hangover. Finally made my way to the track after 1pm. Warmed up with an easy 400 meter jog and rested 2:00 before getting after it.

Aerobic Capacity – Lactate Threshold

4 Sets

  • 700m (3:18 target)
  • 1:15 Rest
  • 300m (1:17 target)
  • 3:00 Rest

Felt good considering the lack of sleep and much more than usual drinking last night. Made every target split without a problem. It was pretty windy so I had to keep adjusting my paces around the track. My rounds were:

  1. 3:09.1 – 1:12.4
  2. 3:13.7 – 1:16.5
  3. 3:14.8 – 1:15.7
  4. 3:14.3 – 1:13.5

Rested 2 minutes, walked a lap, and headed to Panda Express for some refueling. Did a 20 minute ROMWOD in the afternoon. Got to the gym by 6pm to lift.

Shoulder Press

  • 5×45#
  • 5×75
  • 5×95
  • 10×125
  • 8×135
  • 6×145
  • 5×152.5

Put on the belt for the last two sets. Makes a world of difference for me keeping tight.

Back Squat

  • 5×45#
  • 5×135
  • 5×185
  • 3×225
  • 2×265
  • 1×285
  • 1×305
  • AMRAP 325

I put the belt on for the last two sets. Managed 5 reps in the AMRAP, which is only 10# over my PR for a set of 5. Not even two months ago I had to split up a set of 5×325 in to a quick 3-2.

Tall Clean

  • 2×45#
  • 2×95
  • 2×135
  • 2×165
  • 2×185
  • 2×195
  • 2×205
  • 2×215
  • 2×225

Belt on for the last three sets. I “Clarked” #2 with 225, took maybe 15 seconds, picked it up and did the rep. Felt like déjà vu with that weight, but I don’t see anything in my records even attempting 225 before.

Clean Lift Off

  • 4×285#
  • 4×305
  • 2x4x315

Belt and straps for all sets.

Happy with what I was able to get done in that session, being tired from last night and having done the running workout earlier today.

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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