Still pretty sore in my lower body from Sunday and Monday. Upper abs are sore from the 210 sit-ups yesterday. Went out and walked 18 holes of golf this morning. As planned, no going in to Survival Fitness today for a WOD. I had to get in the strength work though, especially since my upper body is feeling fine.
Shoulder Press
At SF they called for a 5×5. I did the following in my garage, with about 2-3 minutes of rest between sets.
- 10 @ 45#
- 5 @ 85#
- 5 @ 105#
- 5 @ 115#
- 5 @ 125#
- 3 @ 135#
- 4 @ 135#
I was very disappointed with what was supposed to be my last set, by only getting 3 reps at 135 pounds. So I took a breather and came back to do 4 quick reps.
Upright Row
The accessory work usually calls for Kroc rows, but I don’t have anything heavy enough for low reps. I could try to balance the bar in one hand and do them, but that doesn’t sound like fun. So I decided to do upright rows.
- 10 @ 45#
- 5 @ 85#
- 5 @ 95#
- 5 @ 105#
- 2 @ 115#
Going in, I had no idea what I was capable of. The two reps at 115# were fucking ugly, but now I have something to go off of for next time.
Back to Survival Fitness tomorrow.
Nick Momrik's Fitness Logs 