In the Sun!

Headed to the gym around 5. Finally a nice day where I could be outside! Time to soak up some vitamin D. 😎

Conditioning

I put 90# on the 25# Sled Drag and did 8 laps around the back parking lot, which was 0.95 miles in 17:50 according to RunKeeper. Then I rested for 5-10 minutes and did 200 walking lunges around the parking lot. Originally I planned to do one lap which is roughly 200m, but I only needed 20 more steps for 2 hundy, so I went for it. Ended up being about 0.15 miles and took me 6:50.

Without squatting heavy I’ve been wanting to add in more lunges and I was convinced to put in some volume after listening to the Barbell Shrugged episode with musclepharmpres. I don’t plan to do 400m of #LungeUniversity every day just like I don’t plan to squat every day either, but I think some added lunge volume can really help me. I’ve already been adding in some lunges the last couple of Sundays. Going for such a long distance was a challenge and I had to stop a lot for a few seconds, but never took any long breaks. Will slowly work up to a quarter of a mile.

Vacation style #LungeUniversity #lungeU

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Accessory

5 Sets

  • 6 Back Extensions (51X5 Tempo)
  • 10x Reverse Hypers

I used 210, 240, 260, 280, and 300# on the RH. Talk about a pump from those tempo back extensions since the 5 second hold at the top is followed up by a 5 second descent. Then reverse hyper right after? Wow. I the two movements back-to-back then took a few minutes between each set.

Warmed up my shoulders with Crossover Symmetry Activation before hitting week 7 of No B.S. Bench.

Bench Press

  • 10×45#
  • 5×95#
  • 5×135#
  • 3×185#
  • 3×205#
  • 3x5x220#
  • AMRAP 195#

I went 5# over the recommendation again since the 5# over for the 3×3 was easy. Today was a lot tougher though. Not in danger of missing, but I could feel the last rep on each set. The AMRAP set felt really tough though. Wasn’t sure I was going to beat 3 weeks ago, but I did by a single rep, getting 16.

Hit Crossover Symmetry Recovery before heading home. Did a series of my back stretches later on.

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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