On Sabbatical

Flew home from D.C. yesterday. Ten days is a long time for me to be away from home. Didn’t get in much exercise at all due to working a lot and going to a conference. Did go about 60 miles on foot, walking a lot! Didn’t touch a barbell the whole time away, so figured this garage workout would be interesting.

I’m actually on a 3-month sabbatical from work starting today, which is pretty sweet.


  • Crossover Symmetry Activation
  • Shoulder Press
    • 10×45#
    • 5×65
    • 5×85
  • Back Squat (after finishing press working sets)
    • 10×45#
    • 5×135
    • 5×185

E3M – 5 Sets

  • 5 Shoulder Presses (56-66-76-81-86%)

I went 100-120-135-145-152.5#, which is a PR. Hell, my best 4-rep was 150#. Was scheduled to do 155# on the last set, but scaled it back due to how I was feeling. Probably a good thing I did.

E3M – 5 Sets

  • 5 Back Squat

Same percentages as the presses. I went 210-250-285-305-325#, but did break the final set into 3-2. I knew I wasn’t going to make it and my back was feeling pretty ugly. Took about 30 seconds before getting back under the bar and barely made them. In the video my back doesn’t look at bad as it felt.

Power Cleans

  • 2×45#
  • 2×75
  • 2×95
  • 2×115
  • 2×135
  • 2×155
  • 2×175
  • 2×195
  • 2×205
  • 2×215
  • 2×225
  • 1×235

I was feeling very cautious after the squats. Even though 225# felt solid, after a wide stance catch with 235#, I pre-Clarked the 2nd rep. Will take me a few days to get back in the swing of things I guess.

Hitting the golf course tonight.

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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