Had a minor procedure done yesterday to remove another cyst from my head, so I rested. Spent most of today finally putting the new Titan Fitness folding rack up in the garage. I should have a post on nick.blog about it tomorrow. Finished around 4pm and got into the gym’s Friday workout, with a modification to sub the Ski Erg since I don’t have a rower.
Warm-up
- 1:30 Ski Erg
- 10x
- Inchworm
- 2 Push-ups
- 1:30 Ski Erg
- 20 PVC Passes
Strength
- 10 Shoulder Press (45#)
- 5 Shoulder Press (75#)
- 5 Shoulder Press (95#)
- 5 Shoulder Press (105#)
- 5 Strict Chin-ups
- 5 Shoulder Press (115#)
- 5 Strict Chin-ups
- 3 Shoulder Press (130#)
- 5 Strict Chin-ups
- 3 Shoulder Press (140#)
- 5 Strict Chin-ups
- 1 Shoulder Press (150#)
- 5 Strict Chin-ups
- 1 Shoulder Press (160#)
- 5 Strict Chin-ups
- 1 Shoulder Press (165#)
- 5 Strict Chin-ups
Added one extra single above the programmed rep scheme. That was my heaviest press of 2018. I decided to do chin-ups instead of pull-ups because it’s been far too long since I did some. They felt much easier. Sure was nice to have a rack for lifting, though shoulder press would be just fine off jerk blocks.
Conditioning
2k Ski Erg
I would much rather have done 2,000 meters on the rower at the gym. My time to beat for skiing is 7:39.6, so my goal was to hold a sub 1:55/500m pace. I did it for the first quarter of the race, but fell off quick after that. I bumped the damper up to around 5 after noticing it was near 3, so I wonder if that affected me. Or I just didn’t have it today. Finished in 7:49.2.
Nick Momrik's Fitness Logs 