3/22/23

Still a bit fatigued and fighting off some flem/respiratory stuff... but the DOMS from last weekend is gone ... didn't feel particularly great this morning... but it was definitely nice to get a pump. Kept the rest intervals short and weights light ... nice way to chill out after a lot of high intensity crossfit over the last few months. 

Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)

-Complete

A.
Bench Press

3 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-Complete, across at 185# 

B.

Incline Bench Press

3 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 135# ... way harder than I thought it would be 

C.

1:1:2 DB Bench

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x35# DB 

D.

Incline Bench DB Chest Fly

4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-Complete, across at 2x10# DB 

E.

Dips 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, unweighted ... went 10,10,8,7... rough after parts A-D

F.

Seated DB Tricep French Press 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, across at 50# DB