No WOD, No Way

I can really feel those Pendlay rows in my upper back and my hamstrings are a tiny bit sore. Excited not to see any metcon posted today. Well, at least until we got going and realize how hard the work was.

Bench Press

The program had 3×3 @ 85% and then 4 sets of 6-12 reps, picking a weight which will get you to failure.

  • 10×45#
  • 6×95
  • 6×135
  • 3×185
  • 3×215
  • 3x3x235
  • 12×205
  • 10×205
  • 10×205
  • 9×205

Talk about an epic bench session! The working heavy sets didn’t feel easy. Based on a max rep set from a bench program over a year ago I picked 205. Amazingly all 3 of us picked a perfect weight, hitting failure at 12 reps in the first set. I didn’t expect to get so many in the next 3 sets but it started to feel “easier.” Going to be sore for a couple of days.

DB Fly

3 x 10-15

  • 3×15 (30# DBs)

My arms didn’t want to move after the bench press and it was rough just holding the dumbbells up.

Strict Ring Dip

4×8-12

I was able to get 3 sets of 12 and then hit the wall, only getting 8. Didn’t expect to make one full set though, so I’ll gladly take it.

Back Squat

Add 0-5-10 pounds over 75% depending on feel and do 3×5.

  • 2x5x135#
  • 5×205
  • 5×245
  • 5×275
  • 3x5x295

Didn’t feel as fast as yesterday, but wasn’t in danger of missing anything.

Was expecting an easier session since they was no conditioning work, but it still took us about 90 minutes, rotating 3 guys through.

I got the new Nano 7 today and they are really nice. Wore them for the squats and they felt great.

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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