01/08/24

Today was a solid session ... 3x15 is a nice change ... overall a solid pump. 

Warm-up
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

4 sets: 10 Reps - RPE 6
*Rest 2:00-2:30 b/t sets

-195# 

B.

Reverse Grip Incline DB Bench Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# ... had to go light here... rough. 

C.

Hex Press 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Banded Chest Flyes (crossover symmetry) 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# band

E.

Seated Tricep DB French Press

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

F.

EZ Bar Skull Crushers 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets 

65#

G.

Every 2 for 10 (5 sets) of:

‘Durante Core’ 

-Complete