Was up early with some work stuff on my mind, so I got out of bed and spent an hour writing it up at a little after 5am. I need to get my sleep back on track because it hasn’t been very good the last 2-3 weeks. I’m either waking up way too early, going to bed later than I had been, or both. This heat is tiring too. Out in the garage at 4pm.
Warm-up
- 10:00 Bike Erg (5,092m)
- Steamboats
- 10 Deadlifts (45#)
- 5 Deadlifts (95#)
Conditioning
10:00 AMRAP
- 10 HSPU
- 10 Deadlift (155/105#)
- 10 Pull-up
In round two I started going 5-5 on the deadlifts just to be safe with my back. In round three of the handstand push-ups I switched to 5-5. Pull-ups were all unbroken. Finished 5+27.
Accessory
3 Sets
- 10 DB Bench Press
- 6/6 Single Arm DB Bench Press w/ OH Hold
- 10 DB Bench Press
These were tough. I used 40-40-45#.
3 Sets
- 10 Supinated DB Front Raises (15#)
- 10 DB Chest Fly (30#)
3 Sets
- 10 DB Shoulder Press (40#)
- 50m Double DB OH Carry (40#)
3 Sets
- 12 Standing OH DB Tricep Extensions (50#)
I was close to failure on these. Upper body was dead after all that.
Nick Momrik's Fitness Logs 