A 2 Minute Challenge

No golf again yesterday because we got so much rain on Thursday night. Courses are still closed today. So I took a complete rest day. Bryan came over at 1 today. I did an easy 5:00 Airdyne (1.43 miles) to get the blood flowing. I’m swapping the order of the pull-up workout this week since I wanted to have a spotter for this.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×225
  • 3×245
  • 3x3x255

That’s my 3RM, which was set about 3 months ago.

Shoulder Press

  • 10×45#
  • 6×95
  • 3×115
  • 3×135
  • 3×150
  • 3×157.5
  • 3×162.5

Maybe I should do more warm-up sets on these because 150 felt rough but the 2 heavier sets were fine. Next time I’ll have to try an extra set and then do multiple sets at a higher weight. Wanted to get a feel for things today though. 2.5 7.5# under my 3RM.


  • 3 Sets
    • 15/15 Pallof Press (CS Blue)
    • 20 alt Incline DB Bench Press (50#)
  • 3 Sets
    • 3×10/10 Tricep Extensions (30#, single arm)
    • 3×10 Landmine Twists (45# bar + 40#)

The lifts too a long time today because we were talking so much. Did the accessory as supersets to speed it up.

2 Minute Challenge

  • 2:00 AMRAP – DU

I got 191 and Bryan got 198. According to BTWB that was a 4 rep PR for me. Started with 81 in a row and hit 100 right at the minute mark, but then started missing over 20-30 reps.

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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