Grace-Off

Last day of our group’s golf tournament this morning, so I walked 18 holes. With the humidity lately this has been fatiguing me more than expected. Went in around 7:30 for open gym.

Warm-up

3-4:00 of DU practice

I reeled off a nice streak of 71 right off the bat and then got a bunch in the 30s. I need to get better at being able to do long streaks when I lose some breath and I want to hit that 100 so bad!

Strength

5/3/1 Shoulder Press – Cycle 2 Week 3

  • 5 @ 60# (40% of Training Max – warm)
  • 5 @ 75# (50% – warm)
  • 3 @ 90# (60% – warm)
  • 3 @ 115# (75%)
  • 3 @ 130# (85%)
  • 1+ @ 145# (95%)

I went for it and couldn’t even get one rep. Wow. Took a minute to regroup but was only able to get 2 reps. What the fuck is going on with some of my lifts? Last week I did 6 @ 140# and now this bullshit? Puts my estimated max at 154.5#, well below my 165# PR.

Snatch Press

  • 10 @ 45#
  • 10 @ 75#
  • 10 @ 85#

WOD

Warmed up clean and jerks with 45# x 3, 95# x 3, 115# x 3, and 135# for one.

“Grace”

  • 30 C&J (135#

I’ve been wanting to Rx this bitch for a long time. Brent came in to throwdown with me. My last “Grace” attempt was 125# back in November, which I did in 4:16. Only took me 3:03 today and I probably lost 10-15 seconds with the damn collars. Somewhere between 15 and 20 I was wondering why it was so hard to get my right arm up. I finally looked at the bar and the 45# bumper was nearly off the bar. Ugh!

Felt pretty good though, I stupidly dropped the bar after 3 reps because something just didn’t feel right and then I started doing singles after 9. I wasn’t resting between reps though, I was actually catching the bar on the bounce and resetting right away. Hanging on and controlling to the ground was just taking too much energy out of me and I knew I couldn’t sustain it. I was predicting a time around 3:00 the other day talking to Matt, so I’m pretty happy with that.

Finisher

3 Rounds NFT

  • 5 Strict Deficit HSPU (15# Bumpers)
  • 5 Strict Chin-ups
  • 1:00 Air Dyne

The HSPU were a struggle to complete, but not surprising seeing how my shoulder press sucked today.

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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