32 on the Rings

Had a blast at the Sky Zone Trampoline Park yesterday and managed to stay injury free except for a few dings on my hand from the obstacle course. Legs seem fine from all of the jumping too.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×115
  • 8×135
  • 8×155
  • 8×175
  • 8×185
  • 8×195

That was 10 pounds heavier than a month or so ago. Might have been able to go up one more set.

Conditioning

4 Rounds

  • 8 Muscle-ups
  • 50 Air Squats

Went infinitely better than I expected; I thought for sure I’d end doing singles in the 3rd or 4th round. I was able to do 2×4 every round with 20-30 seconds of rest! Dips got tough at the end. I held a controlled and steady pace for the first three rounds of squats, knowing I couldn’t jack up my heart rate for the rings. First round was done a little bit under 3:00 on the clock and slowly drifted off that pace for the next two rounds. Then I pushed the pace on the last 50 air squats to make up a lot of time and finish at 11:46.

Maybe there is something to the power of the Sunday pancakes!

Midline

  • 50 V-ups
  • 30s L-hang
  • 50 Twisting Crunches
  • 30s L-hang
  • 50 Lemon Squeezes
  • 30s L-hang
  • 50 Twisting Weighted Sit-ups

Pretty terrible with the high reps. I did all of the hangs in two sets of 15 seconds they were so bad after the V-ups that kicked it off. Took around 12 minutes.

Heading out to buy a used Concept 2 rower I found for $500. I’ve been keeping my eye out for a long time, but they rarely ever get listed for sale and even more rarely under $700.

View this post on Instagram

Finally found a used rower at a good price.

A post shared by Nick Momrik (@nickmomrik) on

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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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