Didn’t sleep well at all and got out of bed around 6am. My back is really tight from 20.2. Went to the gym during the morning 8 and 9am classes to do my own thing, so I could use the 60 pound dumbbells.
Warm-up
- 5:00 Assault Bike (45 cals)
- 3 Sets
- 5 Scap Pull-ups
- 10 DB Bench Presses (30-40-50#)
Strength / Accessory
5 Sets
- MAX Strict Pull-ups
- 10 DB Bench Presses (60#)
- 3:00 Rest
I got 15-12-10-10-10 on the pull-ups, which sets a new PR set! I haven’t maxed out strict pull-ups since 2014 when I did 13. I weighed about 200 pounds back then and I’ve been around 202 lately. The bench started to feel pretty heavy in the last two sets.
E20S – Until Failure
- 3 Strict HSPU
I wrote numbers up to 20 on the board kind of joking and ended up maing it through 17 rounds. My first idea was to do a 5:00 AMRAP, so this was just an extra 40 seconds and made sure I didn’t blow up too early. In round 12 I made the mistake of stopping in the bottom on my second rep. I eventually was able to press out of it, but it ruined me for the rest of the way. I had to do three singles in my last two rounds and barely made it so didn’t attempt the 18th round.
5 Sets
- 10/10 Single Leg Lateral Step-ups (30″)
- 30s/30s Single Leg Standing Balance (70#)
Then I was out in the garage around 11.
Year of the Engine – Polarized
36:00 Airdyne
**Endurance pace with 7s sprint @ 8, 16, 24, 32
976 calories and 20.88 km.
Time for some food and a nap.
Nick Momrik's Fitness Logs 