Performance Plus

Traps and neck are sore from yesterday. Legs seem fine from the squats though. Had a last chiro appointment to make sure everything was smooth sailing. Wanted to get in workouts at home, but while I was out figured I might as well just walk over to the gym. I started the Push-Only program for real today.

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x170
  • 3x12x185

It seems weird to do the working sets of 8 and then what seems like should be drop sets (supposed to be to failure in 10-12 reps) have to be heavier. I was too light on them.

Close Grip Bench Press

  • 12×135#
  • 12×150
  • 12×165

These were supposed to be the same failure in 10-12 reps but I wasn’t really sure what I was capable of. When I did sets of 12 with 115 and 120 recently I wouldn’t call it easy. These weights were no issue though.

Accessory

  • DB Tricep Rollback
    • 15 with 20#
    • 15 with 25
    • 15 with 30
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

Definitely hit failure on that final set of JM Press! The last 5 were some ugly reps.

Performance Plus

Last week I saw Pamela Gagnon of CrossFit Gymnastics was pairing up with The Barbell Physio to launch a new prehab program. Only being a 10-20 minute time commitment caught my eye.

The program dropped already on The Barbell Physio site! Couldn’t believe it came out so quick, unlike the Brute Gymnastics program which they’ve been promising for about 2 years. They’re giving a 14 day free trial so I’m going to add it in the days I do this Hybrid Push-Only program and see how it goes.

  • Pec Minor Soft Tissue Mobility: 2x 20-30 seconds each side (video)
  • Crab sliders: 3:00 Tabata (video)
  • Overhead Snatch Shrugs: 3x10x45# (video)

Pretty simple stuff and easy to get through. I paused for a quick 2 count in each shrug.

Conditioning

  • 20:00 Airdyne

Wore my Garmin to keep an eye on my heart rate and keep it aerobic but it was only reading 101 for some reason. I’ll have to try a software update. I kept the RPMs at about 72-73 based off the pace that worked for my 30 minute “ride” last week. Did 11.59km.

 

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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