5/01/23

I was really tired when I started getting this workout in... woke up at about 0420 this morning to get on a flight ... got this workout in at home in the afternoon. Once I got warm and started moving I felt good. Got in a solid pull-up workout and pump. 

 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.

Strict Pull-ups

Every 2 for 12 (6 sets) of: 

3 Sets - 10 reps w/ 20#

3 Sets - 10 reps unweighted 

-Complete

B.

Bench Press

4 sets of 8 reps @ – RPE 8/10 (attempt to go a little heavier than last week)
*Rest 2:00-2:30 b/t sets

-Complete, 200# across 

C.

DB Incline Bench, Alternating + DB Incline Bench 

4 sets: 8 reps (8 each side then 8 together) – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 2x35# across 

D.

Reverse Grip Bench Press 

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

-95#, 105#, 115#, 115# 

E.

Resistance Band Chest Fly - High to Low

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

-Complete, 25# resistance 

F.

Bent-over Banded Tricep Extension 

DB Preach Curl 

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

-1 black band, 2x25# Dbs 

G.

Single-Arm DB Kick Back 

Ring Curls 

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

-15# DB

H.

3 Sets:

Plank w/ 20# Vest x :60

Rest :60 

-Complete