Fresh Moves

My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.

Warm-up

Five minutes on the Airdyne to loosen up the back more.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x225

Accessory

  • 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
  • 3×15 DB Side Raises (10#, thumbs up)

The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.

  • 50 HR Push-ups

Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!

Conditioning

“Airdyne Hell”
10 Rounds

  • 15s Sprint
  • 1:45 Rest

Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.

I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.

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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