Yesterday I walked 9 holes in the rain before we called it quits. My body was feeling pretty good and I think getting more sleep again is helping with my recovery this week. Out in the garage at 3:30 today.
Warm-up
- 3:00 Row (771m)
- 160’ Monster Walks
- 160’ Lateral Monster Walks
- 5 Muscle Snatches (45#)
- 5 Muscle Snatches (75#)
- 8 Power Cleans (80#)
Weightlifting
- 5:00 EMOM
- 2 Power Snatch (95-105-115-125-135)
- 5:00 EMOM
- 1 Power Snatch (155-175-195-195-195)
Originally I planned on going up 10# every set with the singles and still ending at 195#. It felt solid with 155 so I jumped and then jumped again. This way I got to 195 two sets early, with the option to go heavier if I was feeling it. I wasn’t. My legs were super wide in the catch at 195 so I stayed there.
Conditioning
5 Rounds
- 3:00 AMRAP
- 4 Power Cleans (115/80#)
- 8 Push-ups
- 12 Plyo Lunges
- 1:00 Rest
*Restart every AMRAP at the top
I designed this one based on “The Chief” since I wanted to ease in to high rep lifting with a little lighter weight. I got halfway through round one and time seemed to be crawling so I knew I was in for a world of hurt even though I purposely started a little slow. Then I went a little too fast and shit really hit me in round four. My scores were 4+12, 4+17, 4+14, 4+9, 4+4. Really hot and humid today. Would like to retest this one in cooler weather.
On the shorter side for our session today, but that was pretty brutal. I went down in to the back reset position a couple of times after the workout just to help myself recover and hopefully not lead to a tweak.
Nick Momrik's Fitness Logs 