Keep Adding Five

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Arm & Conditioning

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 6/4 Strict Pull-ups
    • 20 alt Incline DB Bench Press (45/20#)
    • 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

  • Partner A: Row
  • Partner B:
    • 20 alt Incline DB Row (20/15#)
    • 20 alt Inclide DB Chest Fly (20/10-10-12#)
    • 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 10 Straight Arm Pulldowns (60/38#)
    • 10-15 Diamond Push-ups
    • 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

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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