Triple Pull

Yesterday I already had sore quads when I rolled out of bed. Walked 18 holes on the golf course. Today at noon I was out in the garage for some rowing.

Year of the Engine – Interval

10 Rounds

  • 1:00 Row
  • 2:00 Rest

Really had no idea on a pace for this since none of the other interval work has been similar. I picked 1:35/500m based on a guy on BTWB who always beats me. My actual pace was 1:34.9 every round for 316 meters. My stroke rate was 33-34 every round and 35 on the last one. It was good to be back on the rower after not using it for over a week.

Went to the 4pm class.

Warm-up

  • 3×10 Reverse Hypers (160#)
  • 400m Run
  • Burgner Warm-up
  • Power Snatch
    • 3×75#
    • 3×95#

Conditioning

E7M – 5 Rounds

  • 400m Run
  • 400m Row
  • 15 Pull-ups
  • 3 Power Snatches

I averaged a 1:50 pace on the rower, did 8-7 for every round of pull-ups, and went 115-125-135-145-155# for the snatches, which were all touch-n-go. With the 155, I had to stop at the hip and reset for a second. I think it’s been about 6 weeks since I’ve done a snatch, when I first strained my calf. The three pulling movements in a row was a challenge.

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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