Not Skipping Pull-ups This Week

Out in the garage around 6:30.

Hybrid Push Only

  • 3×15 Strict Pull-ups (6-5-4, 6-5-4, 6-5-3-1)
  • 3×15 Rack Chins (15#, feet on bench)
  • 3×15 Banded Lat Pull-downs (green bands w/ PVC)
  • 3×15 DB Curls (25-25-30#)
  • 3×15 Tricep Kickbacks (20#)

Couldn’t quite squeeze out that final pull-up, so had to drop. My rests between the set break-down were 5-10 seconds and 2-3 minutes between each 15. Swapped out tricep extensions for the kickbacks.

hard-work-will-soon-pay-off.jpg

Conditioning

  • 1,000m Ski Erg
  • 200 Double Unders
  • 1,000m Ski Erg

My poal was to keep a sub 2:00/500m pace and do sets of 40 dubs followed by rest. The first 1k was done in 3:58.9. I did 2 sets of 40 unbroken, missed at 20 and 29 in the 3rd set, missed at 4 in the 4th set, and got the final set unbroken. Did a 3:56.2 on the other 1k and finished the workout in 11:20.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s