Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!

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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