Last Day of Holiday Vacation

Spent several hours yesterday sitting on the floor of my hobby room, organizing and working on stuff. Don’t seem to be experiencing any adverse effects from it or yesterday’s workout. My triceps are still sore and feeling some in my chest too. Out in the garage by 1:30.

Warm-up

  • 5:00 SkiErg
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 10 Seated Cable Rows
  • 10 Overhand Curls

4 Sets

  • 10 Straight Arm Lat Pulldowns
  • 10 Incline Curls

4 Sets

  • 10 Face Pulls
  • 10 Hammer Curls

4 Sets

  • 10 Lat Pulldowns
  • 10 Seated Bent Over DB Back Flies

Midline

5 Rounds

  • 120′ Sandbag Carry (100#)
  • 15 OH Plate Crunches (55#)
  • 20 Russian Twists (55#)

Decided to do it for time, to get my heart rate up. It took 8:09. Gripping the 55 pound plate for the twists and moving it across the body took some getting used to.

Time for a rest day tomorrow, especially with having to go back to work. Vacation has been nice.

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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