A Visitor

Bryan came over for a garage session. He did his deadlift program while I did the Push Only, which are both Hybrid programs.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5x5x210#
  • 3×30 alt DB Bench Press (50#)

Add 5-10# over last week on the 5 working sets. I added 5# since I started higher than 70% due to doing a couple of weeks of pre-program.

Shoulder Press

  • 5×95#
  • 5×115
  • 2x5x130
  • 5×135

Supposed to increase 5-10# here too. Last week I did 115-120-125 to ease in, which was actually low on the 65-70% starting range.

Accessory

  • 15/15 Half Kneeling Single Arm DB Press
    • 1 set @ 30#
    • 2 sets @ 35
  • 3×15/15 Tricep Kickbacks (15#)
  • Performance Plus – 3 Sets
    • 10 Scap Pull-ups
    • 10 Overhead Shrugs (45#)

Conditioning

  • 200 DB Snatch (50#)
  • 100 T2B

Had an idea to do something high rep before moving on to another movement. We did this as a partner workout, going 4 alternating snatches at a time. Then we did sets of 5 toes-to-bars. Finished the snatches at 9:39 and overall at 12:58 I think. There is a small chance it may have been 12:28. I thought the T2B would get much harder than they did. Snatches weren’t very hard either with that set breakdown.

I skipped out on a stretch from the PP programming that I’ll get in later.

  • 2×15/15 Bretzel (video)

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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