Breaking Through

On Sunday night I was exhausted by 9pm. Dumb time change! Woke up with a headache on Monday and took a much needed rest day. Out in the garage around 3:30 today.

Warm-up

3:00 Airdyne

Went 69 calories and 1.6 km.

Strength

Bench Press

  • 2x6x45#
  • 6×135
  • 4×185
  • 2×215
  • 2x5x235
  • 5×240
  • 5×245
  • MAX @ 225 (9)

The program called for 4×5 @ 230-235 and then a max reps set at the base weight. Last cycle I did the four working sets all at 230, so today was a big improvement. My final set of five matches my 5RM and I finally beat my max reps with 225# by two reps after getting exactly seven reps the last four times I’ve tried. 💪 💪  My left arm was actually lagging a little on the heavy set and final max reps, when it’s always been my right. Maybe some of the accessory work is evening things out.

img_3604
Recap on BTWB

Accessory

4 Sets

  • 8 Seated OH Tricep Extensions (50#)
  • 8/8 Concentration Curls (30#)

Year of the Engine – Rocket Race

20 Rounds

  • 45s Row
  • 30s Rest

Settled in around 95 RPM. Total of 734 calories and 10.95 km.

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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