Not Going Faster in this Repeater

My upper body was pretty sore yesterday and my upper back definitely still is. My hands just ached this morning. Yesterday was the last day of my four day weekend and I walked 18 holes of golf. Worked on the new office a little in the morning and then for a few hours after I got home. It was a busy four days and my weight was under 193 this morning, so I need to build back up to the 195-198 zone. Today we worked out at 4pm.

Warm-up

  • 5:00 SkiErg (1,113m)
  • 5:00 BikeErg (2,510m)
  • 160′ Lateral Monster Walks
  • 160′ Monster Walks
  • 8 Kossack Squats

Strength

E4M – 4 Sets

  • 1:30 Banded March (green, 30# MB, 1x bear hug, 3x front rack)
  • 16 Goblet Kossack Squats (40# DB in front rack)

4 Sets

  • 10/10 Landmine Curtsy Lunges (1@115, 3@125#)
  • 10/10/10 Three Position Calf Raises (40# DBs, out-neutral-in)

These were both good supersets!

Conditioning

15-12-9

  • Over the Box Jumps (24″)
  • Strict HSPU

5:00 Rest & Repeat

I was hoping to get through in three sets and I did the first time by doing 6-5-4, 5-4-3, 4-3-2 to finish in 5:19. I knew I wouldn’t be able to sustain that a second time so during the rest I came up with a four set plan. I went 4-4-4-3, 3-3-3-3, 3-2-2-2 and I was on the brink of failure a lot. Finished in 6:17. Just not a #repeater workout you’re going to get faster on after the first cycle through. Happy with the way that turned out though.

Midline

3 Sets

  • 20 Jack Knife DB Pullover (25#)
  • 12/12 Plank w/ Tricep Kickback (20#)
  • 24 alt DB Leg Drops (25#)
  • 12/12 Banded Partner Rotations/Holds (2x red, 1x blue)

Some new stuff that was rough. Those banded rotations/holds are still the worst movement though.

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:

WordPress.com Logo

You are commenting using your WordPress.com 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