I spent the last 4 days mostly on the couch, sick. Needed to do something today to get moving.
Clean Pull + 2 Power Cleans
Felt slow and tired.
Jerk balances
Felt heavy!
Jumped no the rower for an easy 2K in 8:54 to get the heart rate up a little.
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.
Happy New Year! I really needed the rest day yesterday after hitting the first two workouts of the week within 14 hours. I also played about an hour of half court basketball on Tuesday night. Got a nice nap in during the day yesterday too. Alex came over around 10 to lift.
Missed the 4th attempt twice.
Missed the last jerk because I was trying to get my front foot out more. Lost my balance and couldn’t save it.
Felt really heavy today.
Went a little easy on these today. Supposed to be a light week. 🙂 Took up just under 2 hours for all of the lifting.
5 Rounds
I was planning to do 10 rounds thinking I’d get like 10 per round. Got 15 though in the first round so quickly decided 5 rounds would be enough. I don’t want to kill my legs for the next two days. Did 15-13-14-14-15.
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. Feeling pretty good today, with nothing really sore. Out in the garage in the afternoon by myself.
Felt a little off towards the end (maybe tired?) but made all of the lifts. Starting to feel more comfortable in the bottom again.
Jerks felt weak again. Could have been from the jerk balances I guess. Cleans were pretty explosive.
No misses today. Tried to keep my elbows forward and explode out of the hole; no hesitation.
12:00 EMOM
Did 50 band pulls at the end. Pistols were good for not doing them in ages. Off balance here and there, but I’d already been in the squat a ton.
10:00 EMOM
I went 100% in the first 5 minutes (22-25 seconds), slowed to a 35-40 second pace for the next 4 minutes, and was able to get 18 burpees in the 10th. Not going to lie, this felt rough. Doing this after 2 hours of other work sure doesn’t help and I know I wasn’t all there because I have easily done 10 burpees in 19-20 seconds.
Ready for the rest day!
I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting.
Today is supposed to be a rest day before starting week 2 tomorrow, but the throwdown yesterday forced some reshuffling. I’ll skip the CrossFit stuff they programmed for today since I some metcon work in the competition.
Feeling a little beat up from yesterday. My ass, hamstrings, low back, and shoulders are sore and fatigued.
2:00 Air Dyne
Damn! Those doubles were tough.
Tough too, but got through it.
The Rogue jerk blocks worked great. Solid. No movement so you really have to be careful the bar doesn’t mess up your hands when it lands.
The 270# reps weren’t very easy so I figured I’d put some blocks under me for 290#. Got it in my head I was going to hit them, so I pretty much stopped at the bottom anticipating it, then couldn’t get moving up with the weight. Took the weights off, got it back on the rack, and went again. Went to bounce out of the hole and hit the blocks this time. Fuck! So I took off the tops (2.25 inches shorter) and then couldn’t stand up the weight on the next try. So I dropped the weight and did a 5×2 instead of the programmed 3x2x290#.
A 5×5 of good mornings were programmed, but I skipped them. I got plenty of low back work in the competition yesterday and the above took plenty long enough. I’m not really sure how I got through everything and made all of the lifts before the squats.
Week 1 is in the books I really liked the programming and can feel some improvements in my lifts. Looking forward to week 2.
I was worried I’d wake up and barely be able to move today. My body was pretty trashed yesterday after the strongman circuit. Also surprised I didn’t get sore from the 140+ wall balls after 10 sets of 3 back squats. Something must be working. In at 10am today.
5:00-10:00 DU
Bench press today. Warmed up with 5 @ 135#, 3 @ 185#, and 2 @ 205#. Then did seven singles with 225#, resting about 60-90 seconds between each one. Right arm was still going out on some of them, but I got every rep in. Haven’t benched that much since I set my 235# PR back last year.
Did the jerk footwork drill for a while and then went into some jerk balances with 95#. Did about 4 sets of 2 and then a set of 4 I think. Moved to C&J from there, doing 4 doubles with 135# and a double with 185#. Legs feeling fatigued from the last two days.
Wanted to try out the 2nd event for the competition this Sunday to get a feel for the pace of it.
3 Rounds
I kept a steady pace through each round, right at about 1:30 per round. Finished in 4:29. Could probably go a little faster in competition, but felt like solid work. Everything was unbroken, but I did drop the bar after 3 clusters in the last round; didn’t stop though.
Kind of a lighter and less intense day, but it was needed. Took my time and was there almost 2 hours.
Needed to work on the C&J but especially the split jerk since I haven’t done them in a while and there is a ladder in the competition next weekend. In at 10am.
5:00 Jerk Footwork Drill
First time doing this and I think it really helped me get a feel for it.
I also did some jerk drills with an empty bar holding it at eye level, up on the toes, then jerking from there.
Felt pretty fast and solid getting under the bar.
Just a few to warm up.
I took my time on the doubles, probably resting 2-3 minutes between each set. Then I was going to go EMOM for the singles, planning for 5 lifts. But after hitting 215# I figured it was a good idea to slow down a bit and test my limit. The lifts actually got easier the higher I went. After setting 2 easy PRs I said what the hell and jumped 10# for a final attempt. The clean was so much easier than the 250# I cleaned a couple of weeks ago for a PR.
2 Rounds
Wanted a little short one because we’d already been there over an hour and a half. Went 3-47 on DU in the first round, but missed a bunch in the second round and then had Michelle out in front of me, so I sprinted trying to catch up. Finished in 3:37.
Nick Momrik's Fitness Logs 