I’m really feeling my triceps from the first day of the chest program.
This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.
Partner workout with B. This is the work I did
We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.
We alternated doing 5s for the HSPU. I went unbroken for three of my sets and then had to do 2-1-1-1. Since we were keeping the box at one height we alternated between me doing six and Brandi doing four. For the thrusters we each did 10 at a time, five per arm. The pull-ups were 10 sets of six for me and four for B. These wrecked me! I got on the rower and couldn’t even pull 900 cal/hr my first time. But then I was able to catch my breath. We split those up doing six rounds of 12/8 calories. I did 10-10-10-12-12-10 push-ups while B was doing sixes. We each did 20 squats twice. Then to close it out were sets of ten toes to bars. Took us 34:14 and I was not feeling very good for the next hour.
We ran out for a few quick things so didn’t get in the garage until after 5pm.
40:00 AMRAP – Partner
One person was on the bike while the other was going through three movements. We got through exactly 7 rounds and a total of 15,911 meters.
4 Rounds
It was nice going light, though I haven’t done much squatting in quite some time. Was able to keep the pull-ups unbroken and finished in 8:49.
4 Sets
Oooff this was a quick nasty one. Took me 3:59, without any rest between rounds and doing unbroken twists.
6 Sets
I did 415-418-421-423-425-429 meters.
Warmed up with 10 DB Bench Press with 30 pounders.
3 Sets
3 Sets
3 Sets
3 Sets
We’re really enjoying the stuff like this with minimal rest while your partner goes. Yes, it’s 9 sets of each movement! Much harder with B doing pull-ups instead of lat pulldowns, so I couldn’t do 3 pull-ups on the end of each round like last week.
3 Sets
3 Sets
3 Sets
3 Sets
We switched things up a bit from last time doing this. B did lat pulldowns instead of pull-ups since the car was in the way.
6 Sets
775-779-780-782-788-792m
2 Sets
2 Sets
2 Sets
2 Sets
We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.
Around 11am.
15:00 AMRAP
I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61
3 Rounds
We cut back from four rounds to get going with our day. Took me 4:02.
My abs are sore today, but feeling pretty good after the workout. Out in the garage around 11.
4 Sets
4 Sets
3 Sets
3 Sets
2 Sets
8 Rounds
Ballpark guesses on the reps. Felt good to move today.
Nick Momrik's Fitness Logs 