On to the Next Cycle

My legs are fucking sore! Out in the garage during lunch.

Year of the Engine – Rocket Race

12 Rounds

  • 1:30 Row
  • 1:00 Rest

On August 20th I averaged a 1:45.3 pace for this same workoutand the results were not good on the BTWB leaderboard. I think I should be going much faster for this, so my goal today was 1:40-1:41/500m. I did 1:40.8 for 446 meters every round. That’s a 226 total meter improvement from the last time.

2019-10-09-row

Kevin came over around 4pm.

No B.S. Bench Press

  • 10×45#
  • 6×115
  • 4×145
  • 4×185
  • 2×215
  • 2×235
  • 2×255
  • 2×260
  • 1×260 (fail 2nd)
  • 1×260
  • 2x1x265

Was supposed to do 4×2 @ 265-275#, but that didn’t happen. With all the struggles lately I’ve completely lost all confidence on the bench. I have a long way to go to get 300 this year. Fresh start with this next cycle, so I’m going to try some other things:

  • Be more conservative with the weights in the program to keep speed through reps and not struggle so much.
  • Lift 2-3 doubles or singles after the working sets each week to get used to heavier weight.
  • Accessories on another day to target chest, back, and triceps.
  • More protein.

Accessory / Conditioning

10 Rounds

  • 5 Strict C2B Chin-ups (fat bar)
  • 10 Goblet Squats (50#)
  • 10 Banded Tricep Push Downs (green band with Fat Gripz)
  • 5/5 Single Leg Lateral Step-ups (30”)

I did 3-2 and then all singles with a drop from the top for the chin-ups. Sped up the squats and step-ups over the last 3-4 rounds. Finished in 20:08.

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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