Bench It Out

Vacation! Need to get back on a better sleep routine. The only time I’ve ever taken a break this long from work is over the holidays.

Out in the garage around 9 before packing and heading up north. Warmed up with an easy 5:00 Air Dyne.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x280#

Start of week 4. Felt really good.



15:00 AMRAP

  • 5 Bench Press (115#)
  • 10 GHD Sit-ups
  • 5 Power Snatch (95#)
  • 5 Ring Rows (feet on 18″ box)

Almost 4 years and I don’t think I’ve ever done a workout with bench press in it. Wanted to pick stuff that I won’t be able to do this week. Went unbroken on everything and ended up with 8 rounds plus bench, GHDs, and 3 of the snatches. Was able to keep a pretty consistent pace throughout. Helps that there is that bit of built-in rest getting setup for these movements and walking around the garage from station to station.

After a rest I jumped back on the bench for a big set. Wasn’t sure how far I’d be able to go. Around 20 I started feeling it on my wrists. Stopped it at 30×115#.

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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