Do What I Can

Did seem to feel a bit tighter when I woke and through the morning. Maybe from the air squats? Went to the chiro at 5:15 and then to the gym. Planned to modify and substitute a lot and I needed to with what was programmed.

Strength

Bench Press

  • 10×45#
  • 10×95
  • 8×135
  • 4x8x165
  • 3x12x140

Close Grip Bench Press

  • 3x12x120#

Class was doing OHS so I was happy to be able to bench. Should have bumped up the 4×8 too, but increased 5# on both 3x12s with no problem.

Conditioning

5 Rounds

  • 10 Ball Slams (15#)
  • 20 Walking Lunges
  • 20 Knee Raises (rings)

The workout was ball slams, 10 deadlifts, and 10 T2B so I had to change a lot. Never stopped or had to break any sets but didn’t seem to work up much of a sweat on breathe too hard. Finished in 8:23.

Accessory

3 Sets

  • 15 Triceps Push Downs (red band)
  • 10/10 Prone Rows (50# DB)

I propped a bench up on a couple of short boxes and laid down on that.

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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