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Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.


10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

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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