Partner Up

My back was better through the night again. Feeling good. Garage time at 4pm.

Warm-up

  • 5:00 Airdyne (102cals, 2.54 km)
  • 2×10 Steamboats

Gymnastics Test

  • 1 Set of MAX Strict HSPU

I got 16, which is one shy of PR.

Strength

4 Sets

  • 10 Dumbbell Z Press (35#)
  • 10 Bent Elbow Lateral Raise (20# DBs)

4 Sets

  • 10 Combo Shoulder Raise (15# DBs)
  • 10 Upright Rows (53# KB)

Combo shoulder raises are done one arm doing a lateral raise while the other does a front raise. I warmed up bench press with 8×45, 8×95, and 5×145.

4 Sets

  • 8 Bench Press (2×165, 2×155)
  • 8 DB Fly (30#)
  • 8 Bench Press

I used 170 the last time we did this, but it wasn’t after a bunch of other work like today. I was smoked!

Conditioning

20:00 AMRAP w/ Partner

  • 30 Ring Dips
  • 60 Hang Power Cleans (95/65#)
  • 30 Box Jump (30/24″)
  • 60 Russian KBS (53/35#)

Decided to make this a partner workout at the last minute (and switch from 15:00 of 25-50-25-50) because I only have one set of rings and starting in different positions would have created a completely different workout for each of us. Worked out well and was fun. We split the dips and jumps in fives. The hang power cleans were in tens until the last round where we did fives. Kettlebell swings were in 15s. We finished 3+77 with me going first. That was 115 hang power cleans for me. My hook grip isn’t used to that!

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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