Owww! Feels like I’ve been run over by a truck, especially in my shoulders and upper back. Calves, legs, low back, biceps, and hands are all sore too. Another day at the gym though. I did some bottom squat hold, hammy stretch, air squats, and shoulder stretching to get a little loose.
Deadlift
Work up to 4×4 @ 80% and then add 5-10# to last weeks 20RM.
- 8×45#
- 8×155
- 4×245
- 4×315
- 4×355
- 4×385
- 4x4x405
- 20×295
Wasn’t sure how the 80% would feel but I made fine. Slightly shy of using the % off my all-time PR, but I haven’t pulled anything near that 515 in years. I decided to take a 20 pound jump on the 20 rep today. When I picked up the first rep I couldn’t believe how light it felt, but when I got to 5 I could tell it was going to be bad. In the last 5 reps I had to take it slower to make sure I got set and didn’t pull anything. What a burn!
Conditioning
15:00 EMOM
- 14 Calorie Row
- 35s Airdyne
- 40 Double Unders
We took it easy here and used it as aerobic work. It did help to loosen things back up after the heavy deads.
7:00 AMRAP
3-6-9-12…
- Dumbbell Thrusters (50#)
- Deadlift (155#)
Since dumbbells are coming to the Open, figured we might as well get in some practice. The workout was written with 95# thrusters, so why not make it harder?! 🙂 Took my dumbbells to the gym and will try to use them here and there when they fit our workouts. Dumbbell thrusters are just as terrible as I remember. I did 3-6-9 unbroken, then 7-5 and 6-5-4. I was feeling the burn on the set of 12 deadlifts so did those 7-5 too like a pussy. Had to hold on to the bar in my set of 15 deads and really rush the last 5 reps, but made it just before the clock went off to finish the round of 15s. Probably not a very good score but I tied Bryan for once and it was good to get in some experience with the DBs. This was nasty after already having moved so much weight on the deadlifts.
Nick Momrik's Fitness Logs 