Almost Twenty

Yep, my hands are feeling the muscle-ups and carries from yesterday on top of what they’ve been feeling lately. My shoulders are feeling it as well. Workout at 9:30am this morning. Usually we do long monostructural work on chest and back day. Not today since we went long yesterday.

Warm-up

  • 5:00 SkiErg (1,078m)
  • Wrist Warm-up

Handstand Balance Breakthrough

The start of week 3 already!

We didn’t time the handstand split to stacked work, but kept alternating between us with time on the wall getting a feel for the drill. It was a new challenge for sure. Probably went 6-8 times each.

Gymnastics Test

MAX Strict Pull-ups

Haven’t tried this since May 10th when I got 17. Maybe not the best day to test after doing 56 muscle-ups last night, but I was still able to get 19! And I have the 🌲 back!!

Back & Chest

Warm-up

  • 5 Pendlay Row 45
  • 5 Bench Press 45
  • 5 Bench Press 115

3 Sets

  • 12 Pendlay Row (115#)
  • 12 Bench Press (165#)

I could definitely feel tired in the various muscles doing these sets.

3 Sets

  • 12 Seated Cable Row (120#)
  • 12/12 Static DB Bench Press (60# DBs)

Wasn’t sure about the 60s for this, but they went well. Glad I bought them.

3 Sets

  • 10 Close Grip Chin-ups
  • 10 Weighted Ring Dips (15#)

2 Sets

  • 8-10-12 Renegade Row (Right, 50-40-30#)
  • 8-10-12 Renegade Row (Right, 50-40-30#)

Nasty. Go all three dumbbells with increasing weight on one arm before repeating with the other arm. Rest 2-3 minutes and do it again.

2 Sets

  • MAX Diamond Push-ups

Did 40 and 32 reps.

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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