2:40

Everything hurts! I’m not even exaggerating. When I woke up in the middle of the night I even took an Aleve. Got started at 9:30 this morning.

Warm-up / Conditioning

30:00 BikeErg

I’m really enjoying this Sunday morning cardio, where I can just put on some tunes and zone out. Should probably run sometimes. I set the damper at four and was doing 77-81 RPM the entire way with an average pace of 1:58.9/1,000m. Went 15,147 meters.

Test

MAX Ring Rows

I’ve never attempted something like this so I didn’t have any expectations. Though this movement is not a strength of mine. I ended up getting 25 reps.

Back

4 Sets

  • 10 Inverted Bar Rows

Much easier than the last time we did these. 💪

4 Sets

  • 12 Lat Pulldowns (105-110-115-120#)

More reps and higher weight than 10s last week.

4 Sets

  • 12/12 Half Kneeling Single Arm Pull Down (underhand, cross body, handle, 20-20-25-25#)

Felt like I was using more bicep with the underhand variation this week.

4 Sets

  • 12 Seated Cable Rows (double handles, 90#)

Really like the squeeze on these.

5 Set Drop Set

  • 8 Incline DB Rows (50#)
  • MAX Incline DB Rows (45-40-35-30#)

I did 10-8-8-10 for my max sets, compared to 12-12-12-14 two weeks ago. It’s infinitely harder when you can quickly sub in sets of DBs. I will have to start putting plates back behind my feet or use the wall, because I kept sliding down the bench.

Midline

4 Sets

  • 8/8 Twisted OH Crunch (45# DBs)
  • 30 Weighted Bicycles (5# ankle weights)
  • 15s RKC Plank
  • 100m Front Rack Carry (135/95#)

I came up with a brilliant idea and instead of putting the ankle weights on and off, I wore them for the whole thing! Those carries got nasty!

About two hours and 40 minutes today!

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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