More PRs

Finally got to golf yesterday. All The Things are sore from the 30 minute EMOM we did on Sunday. I didn’t get in the pull-up workout for week 9 over the last couple of days, so I’m going to skip it and get on the with the next bench day. Too much going on before I leave for vacation on Saturday. Out in the garage with Bryan at 4:30.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 4×165
  • 2×195
  • 2×225
  • 2×245
  • 2×260 (PR)
  • 2x2x265 (PR)

I actually tried 270 on my last set, not 265, but Bryan helped out way too early so I’ll count it as another 265. I felt like I was going to grind through the rep, but who knows. Did 10 pounds more than I’ve done for a double.

Push Press

  • 10×45#
  • 8×95
  • 6×135
  • 4×165
  • 3×195
  • 2×220
  • 1×240
  • 1×252.5 (PR)
  • 1×255 (miss)

I had 3x1x240 planned, but felt good so went for it again and set the 2.5# PR over the last time. Look at this grind on the 255…


  • 2×30 One Arm Farmer Carry steps (110#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 Bent over DB Side Raises (20-25-25#)


10 Rounds (5 each)

  • 10/10 DB OHS (50#)
  • 10 Burpees

Bryan cruised through his squats much faster than me. I did loosen up and get faster after the first round though. We finished at 12:10.

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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