Phase 2

I got more sun that I thought yesterday and was exhausted after the BBQ at the gym. Still beat today, so I did some quick work in the garage. My quads are sore.

Year of the Engine – Polarized

15:00 Airdyne

At endurance pace, which is 73-75 RPM for me. At 3:00, 6, 9, 12 sprint for 7 seconds and then recover right back to the endurance pace. Interesting stuff. Got 457 cals and 5.68 miles (9,141m). This starts the next phase of the program.

Strength

Shoulder Press

  • 10×45#
  • 6×75
  • 6×95
  • 6×115
  • 6×125
  • 6×135
  • 5x6x115

We don’t hit shoulder presses very often at the gym and it’s an area not beat from Murph. Tried out sets of six for something different.

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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