Five More

Flew home from the conference yesterday and pulled in the drive after 11pm, so it was a rest day. Out in the garage around 4pm to start the 9th week of Hybrid Push Only.

Bench Press

  • 10×45#
  • 10×95
  • 5×135
  • 5×165
  • 5×195
  • 5×215
  • 5×225
  • 3x5x230
  • 3x10x210
  • 3x12x165 (wide grip)

Thankfully this is the last week of these fucking “drop set” 10s!! There was only wide grip bench one other time (3x10x165 about a month and a half ago) in the program and I don’t remember the sets being as horrible as these were. I had such an upper body pump after all these sets. Last time I did all 4 working sets at 220, so today was a 5# increase on one set and 10# on the other 3 sets. I added in the extra 215# warm-up set because I didn’t want to take a really big jump to get where I needed to be.

Accessories

  • 3×10 DB Skull Crushers (20-25-30#)
  • 3×10 DB Side Raises (20-20-25#)
  • 3×10 DB Bent Over Side Raises (20-20-25#)

Conditioning

  • 10:00 AirDyne
  • Rest ~5-10:00
  • 5:00 AirDyne

My plan was to go 15 minutes straight but after about 2 minutes I decided to go for 10. Then after resting I convinced myself I needed to get back on for another 5 minutes. Didn’t time the rest but I think it was closer to 10 minutes than it was to 5.

I did 345 calories (4.05 miles), which is only 12 calories shy of my best. My goal for the 5 minutes was to get 180 plus and I did with 182 (2.07 miles). Went for a 700m walk around the block to cool down but keep my legs moving.

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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