Quads on Fire

Yesterday I walked 18 holes of golf and then got one of those massive headaches from the sun and heat. It was in the 90s and I guess I didn’t drink enough water out there. So my garage gym still isn’t all set back up with the GHD yet. In at 10am this morning and feeling great after 9.5 hours of sleep.

Warm-up

1000m Row

Strength

5/3/1 Shoulder Press – Cycle 2 Week 2

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 105# (70%)
  • 3 @ 120# (80%)
  • 3+ @ 140# (90%)

I have a bit of the right elbow problem on shoulder presses too and that right elbow is also the one that gets sore after snatches or OHS most of the time. Hmmm. I got 6 reps @ 140# for an estimated max of 167.5#.

Deadlift – 5/3/1 Cycle 2 Week 2

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50% – warm)
  • 3 @ 250# (60% – warm)
  • 3 @ 295# (70%)
  • 3 @ 335# (80%)
  • 3+ @ 375# (90%)

Crushed the deadlifts today with the day off yesterday. 10 reps for an estimated max of 499. BOOM!!

3 Rounds NFT

  • 8 Front Rack Walking Lunges (135#, forward)
  • 8 Front Rack Walking Lunges (135#, backward)
  • 8 Chin-ups

I didn’t put the bar down on the lunges and my heart was racing after all 16 lunges.

WOD

5 4:00 Rounds

  • 6 T2B
  • 1:30 Air Dyne
  • Rest

I made a point not to go out too fast on the first round. Went 31-33-34-34-32 calories. I focused on keeping the speed at over 22mph. This is much worse than Air Dyne Hell because you hurt for longer.

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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