Paint, Workout, Paint

Didn’t sleep great, but WHOOP has me in the green for the first time in over a week. My body feels pretty beat from the last two days. My hands probably feel the worse, from 50 muscle-ups and then moving the pool table. More painting today. Out in the garage at 3pm.


After a few weeks of mostly heavy work, we’re going back to higher rep supersets and we’ll go heavy on the stuff we were doing drop sets with.

4 Sets

  • 10 Straight Arm Lat Pulldowns (55#)

4 Sets

  • 10 Wide Grip Lat Pull Downs (85#)
  • 10 Behind Neck Lat Pull Downs (85#)
  • 10 Close Grip Lat Pull Downs (85#)

4 Sets

  • 10 Seated Cable Row (double handle, 80#)
  • MAX Ring Rows (13-10-8-8)

4 Sets

  • 10 Inverted Bar Row
  • 10 Seated Bent Over Back Fly (35# DBs)

3 Sets

  • 8/8 Single Arm Landmine Rows (45+40#, 45+50#, 45+55#)


3 Sets

  • 12/12 Oblique Knee Raise (5# ankle weights, hands on bench)
  • 12 Yoga Ball Crunch (30# DB)
  • 8/8 Standing DB Windmill (30# DB)
  • 100m Sandbag Bear Hug Carry (100/65#)

Wore my 5# ankle weights for every movement of the three sets.

Straight back to more painting after the workout!

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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