Bench Speed

My back and calf are still bothering me today. Out in the garage at 11.

Year of the Engine – Polarized

24:00 Airdyne

** At endurance pace with 7 second sprints at 5:00, 10, 15, 20 and then recover to endurance pace again.

I got 693 cals and 8.91 miles (14,339m).

Went to the 4pm class.

Warm-up

3 Sets

  • 10 Reverse Hypers (140#)

3 Rounds

  • 35s Assault Bike
  • 7 Hand Release Push-ups
  • 6 Ring Rows

Bench Press

  • 10×45#
  • 10×95#

Conditioning

10 Rounds

  • 10 Bench Press (135#)
  • 5 Strict Pull-Ups
  • 5 Pull-Ups
  • 15 cal Assault Bike
  • 1:30 Rest

There wasn’t a weight listed for the bench press, so I went in thinking I’d do 95# and fly through it. We had to share stations though because it was a big class and TJ wanted to do 135# so I was fine with that. Good thing too because I cruised through every round unbroken without any struggles. Wasn’t sure how I’d do after benching heavy yesterday.

The workout said 10 pull-ups (strict if possible). I thought 100 strict pull-ups is a lot to ask, so I decided to split it in half and keep the intensity high. I was a little faster in my early rounds, but slowed on the bike as the clock ticked away. Finished in 29:16, which is only 46 total seconds over a 1:30 per round average pace. My first round took exactly 1:30 so I stayed extremely close to that pace all the way through.

That was a good one and I didn’t have to scale anything for my current injuries.

Midline

4 Rounds

  • 40 Russian Twists (44# KB)
  • 20 Sit-ups

I was able to do rounds 1, 2, and 3 of the twists unbroken and went 24-16 in round 3.

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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