Power Doubles

My shoulder is angry with me from yesterday’s movements. 😦 My triceps were already sore this morning. I guess my tailbone isn’t completely 100% because I can feel it a bit when I sit on the couch. Nothing like it was at the beginning of the week though. I woke up with a little headache that lingered through the workout. I shoveled snow this morning before a 10am workout. Too early to get in a nap before. 😉

Warm-up

  • 5:00 BikeErg (2,510m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Power Cleans
    • 10×45#
    • 5×95
    • 3×135
    • 2×165
    • 2×185
    • 2×195

The weight was feeling heavy so I even did the unplanned set with 195 to keep warming up.

Weightlifting

10:00 EMOM

  • 2 Power Cleans (7@ 205, 3 @ 215#)

Took me several sets to start feeling good about it. By the end I was wanting to go up again, but I’m really trying to be smart and not push my luck to an injury. Slow and steady. Everything touch-n-go.

Midline

4 Sets

  • 12/12 Side Bends (70# KB)
  • 10 Low Pulley Knee-Ins (32#)
  • 20/20s Star Plank
  • 10 Strict T2B

I used to be terrible at strict toes to bars, but they’re really no problem now. I reset my feet on the ground each rep to keep from swinging, but never came off the bar.

Conditioning

E5M – 6 Rounds

  • 15 Box Jumps (24″)
  • 10 cal SkiErg
  • 10 C&J (95#)
  • 15 cal Row

My round times were 3:02 – 3:01 – 2:53 – 2:52 – 2:46 – 2:42. When I saw the clock after round three I was worried because it was such a drop and I didn’t know where it came from. Turned out I could have gone faster throughout. The clean and jerks slowed after 5 or 6 reps each round but I wasn’t in danger of putting the bar down.

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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