60 Day Lifting Challenge – Week 8 Day 5

I’m doing the 60 Day Lifting Challenge from Columbus Weightlifting. The end is near! Lifted at about 2pm today.

Warm-up

  • Crossover Symmetry Activation
  • Band Stretching
  • 15# Snatch Positions
  • 45# Snatch Positions

Today I exaggerated going slow from the floor to the knees in both the snatches and cleans.

Power Snatch

  • 2x2x100#
  • 2×120#
  • 1×140#
  • 5x1x150#

Power Clean & Jerk

  • 2x2x135#
  • 2×155#
  • 1×180#
  • 5x1x190#

Glute Ham Raise

A simple 5 sets of 5, just bodyweight. No need to kill myself with anything heading into test week.

Gymnastics

10:00 EMOM

  • 7 T2B

Only programmed for 5, but that would have been a cakewalk. Seven was a good challenge.

Conditioning On the Air Dyne AD2

20140125-155830.jpg

  • 10:00 @ ~65% (70 rpm)
  • No rest, straight to
  • 8 Rounds
    • 0:30 @ 80+% (Started at 82-83 rpm, got faster through the rounds, and hit 100 in the final one)
    • 1:00 @ 50% (50-55 rpm)
  • Complete that 8th 1:00 @ 50% plus another 3:00 at the same recovery pace

Total time should be 25:00. My tally was 282 calories and a good sweat.

Now it’s time to rest for C&J max on Monday evening.

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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