Perfect Pacing

Forgot to hit publish on this yesterday, so it’s going live the morning after, but the post date is correct.

Monday night I started having issues with my sinuses and it hit me full on yesterday. Took the day off work since I couldn’t sit or stand for more than a few minutes without my nose and eyes watering like Niagara Falls. Was supposed to golf, but had to bail again. 🤒  I got out in the garage around 5:30.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×175
  • 5×195
  • 5×210
  • 5x5x220

Used 215 last time. Not sure how long these 5# jumps are sustainable.

Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×130
  • 3x5x140

Last time I did 2 sets at 135 and one at 140, plus adding in the extra warm-up set. These increases really aren’t sustainable on the shoulder press so I jumped up a bit in volume and increased the weight on 2 of the working sets.

Accessory

  • 3×16 Alternating Incline DB Bench Press (50#)
  • 3×15 Pallof Press (CS Red)
  • 3×15 Tricep Extensions (40-45-50#)
  • 3×15/15 Landmine Press (80#)

Performance Plus

4 Sets

  • Bench HS Walk (3s hold at end of turn – video)
  • 10 Straight arm pull-downs on low rig (feet on box – video)

Interesting.

Conditioning

10x

  • 1:00 Ski Erg (90% of 500m PR pace)
  • 1:00 Rest

Pace goal came out to about 1:45, which I was holding after the start, but that’s not enough to bring the average down low enough. I got progressively better and longer sprint starts. Splits in meters and average pace were…

  • 282-1:46.3
  • 283-1:46.0
  • 284-1:45.6
  • 284-1:45.6
  • 285-1:45.2
  • 285-1:45.2
  • 286-1:44.8
  • 287-1:44.5
  • 289-1:43.8
  • 293-1:42.3

Came out to a total of 2,858 meters and … 1:44.9! Made it. 😉

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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