Oh by my low back is all kinds of sore and so is my upper back between my shoulder blades. Legs were tired last night but feel fine today. Ass is a bit sore. Went to the gym at 3 with Bryan.
Warm-up
- Shoulder stretching and body twisting
- 1,000m Row
- 17.1 Movement Testing
I tried out some efficiency changes for both movements which should make up a lot of time. I wasted so many seconds when I did the workout.
Weightlifting
2 Hang power Snatch + 3 OHS
- 2 sets 45#
- 2 sets 95
- 115
- 135
- 145
- 155
- 165
Programmed as snatch + 2 hang snatch + 3 OHS, but I wasn’t pulling from the ground and didn’t want to drop into the squat. Hell, I was going to completely skip this portion but decided to adjust it.
Strength – Back Squat
- 5×45#
- 5×135
- 5×205
- 5×245
- 3x5x265
Supposed to be 3×5 @ 75%, which would be 285 on my estimated max, but with my back to tight I scaled it back.
Conditioning
20:00 AMRAP
- 20 Walking Lunges
- 15 cal Row
- 4 Bar Muscle-ups
Made some adjustments since it was too cold to run outside and no Assault Bikes. Did MU on the bar so I could try dropping back to the bottom of the dip before pushing away from the bar into the next rep. My goal was to do 2 sets of 2 each round so I could work on this. Took me a few rounds to work out a few things, like rotating hands at different points, etc. Really paid off though. I’ve never felt better with the transition. I did wear grips too, which needed some adjustments because they tend to really grip the bar when chalked up. I even did all 4 unbroken in my last set. We didn’t have an official count, but it was either 7 (most likely) or 8 full rounds plus 16 lunges. We didn’t push anything hard just kept moving. Felt good. I feel 10x more comfortable now if bar muscle-ups are in the Open.
Gymnastics Strength
10:00 EMOM (alt)
- 15 Ring Push-ups
- 7 Ring Rows
I still suck at ring rows.
Nick Momrik's Fitness Logs 