No Joke

I was exhausted last night. Now sure if it was from that walk/hike or what. I had to take a late nap at 6:30pm and still slept pretty good when I went to bed. Maybe it was the carb overload?

Accessory

5 Sets

  • 1:00 Bottom Squat Hold
  • 15/15 Side Jack Knifes

Don’t usually get in much oblique work. Time to change that.

15:00 EMOM

  • 10 Decline Push-ups (14″)

All unbroken sets. In the last couple sets the last few reps were starting to slow down. Originally thought about going EMOM until failure, but that’s probably more decline reps than I’ve ever done in a day.

Conditioning

  • 1 Mile Run (easy)
  • 8 Rounds
    • 10s Hill Sprint (12% grade or steeper)
    • w/ Full recovery

With this big incline on the road next to the cabin I figured some hill sprints would be a good idea. Remembered seeing some on Aerobic Capacity, so that’s where I grabbed this workout from.

The easy jog to warm-up was nice. I ran down the hill and then along the highway on a flat-ish section. After my mile I walked to what appeared to be some steeper parts of the road by my cabin. During rests I measured a few sections of the road with TiltMeter on my phone. It was coming up with anywhere from 4-6°, which is a not quite the recommended, but you work with what you got. A slope of 5.74° is equivalent to a 10% grade.

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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