Russian Annie

I slept in, but made it for open gym at 10am. I was the only one working out today!

Warm-up

3 Sets

  • 15 Reverse Hypers (90#)

Watched some videos on technique again and made some corrections to what I was doing. Felt the movement in a lot more muscles even with the lighter load.

No B.S. Bench Press

  • 10×45#
  • 5×95
  • 5×135
  • 5×175
  • 5×205
  • 5×220
  • 4x5x230
  • MAX @ 225 (7)

Matched my max reps from the first week of this cycle. The descent on the 7th rep felt like a really weird path and then I really struggled pressing it. Disappointing, especially since I stayed at the low end of the recommended 230-235 for the working sets. I guess another way to look at it is I was able to hit the same max reps number as 3 weeks ago with the seven previous sets all being heavier. šŸ¤·šŸ»ā€ā™‚ļø It’s important to remember that I’m still progressing and I have enough time to run a 3rd cycle before testing my 1RM.

2019-09-01-bench-potential-max.png

Conditioning

50-40-30-20-10

  • Double Unders
  • AbMat Sit-Ups
  • Russian KB Swings (53#)

My back is really tight so I scrapped other ideas I had for today. This was the gym’s metcon on Thursday and I’m always game for an Annie variation. I did everything unbroken in 10:39. There is a small chance I did 10 extra sit-ups in the round of 40 because one of the kids was grabbing my jump rope and I wasn’t sure if I was on 26 or 36 before I yelled at him. I’m 95% sure I did the correct number, but there is always that doubt.

No Year of the Engine workout today since tomorrow is a very leg intensive workout for Labor Day and my back could use more recovery time. I also don’t plan to have a rest day from the gym until I golf on Thursday.

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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