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Got up and was laced up by 8. Went 2.01 miles in 19:06. I don’t really enjoy the morning runs like I enjoyed getting up and squatting every morning. I definitely felt like I was still sleeping out there.

Gym at 6 after an appointment at the chiro, which I’m not sure I need anymore. My back has been good to go. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 8×135#
  • 5×225#
  • 5x5x265#

Tried to focus on driving up with the back again. Didn’t wear a belt for any sets. Now that my squat is back and everything is feeling good, it’s time for some structure. First day of a Rippletoe squat program.

No B.S. Bench Press

  • 10×45#
  • 4×135#
  • 4×185#
  • 4×215#
  • 3x4x235#

That’s a PR for a set of 4 and then 2 more sets of the same. Doubles next week and then max out. Will probably take a little break from bench since I have a couple of weeks of vacation coming up next month.


  • 3×45#
  • 3×95#
  • 2×135#
  • 155#
  • 165#
  • 175#
  • 185#
  • 190#
  • 195#
  • 200#
  • 205#

I took 8 minutes to warm up through the 175#, rested 2 minutes, and then did the last 5 lifts going every 2 minutes to simulate what we’ll be doing on Saturday. Didn’t lift with the weightlifting bars or bumpers either. Lifts felt smooth and everything was locked in solid. No misses. Wasn’t afraid of the weight at all like I was last week. Most I’ve put up since the 210# PR in October. Looking forward to seeing what I can do on Saturday with the adrenaline pumping.


5 Rounds NFT

  • 10 Reverse Hypers (210#)
  • 10 GHD Sit-ups
  • 5 Strict C2B Pull-ups

Seemed like I hadn’t done a strict pull-up in months since I’m always hitting muscle-ups.

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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