Had some down time this afternoon, so snuck a pretty decent session in over lunch. Have a PFT on Friday, so didn't want to do too much volume. Got a solid workout in, focused mostly on pulling/arms, came up with it on the spot. Overall I feel ready and excited for Friday.
A.
Strict Pull-ups
5 Max Weighted Sets (25#)
Rest :60
-14,7,6,6,7 ... felt solid
B.
EMOM 20:
Power Clean x 1 rep
Build over the course of 20 sets
-3 sets @ 225#
-7 sets @ 245#
-10 sets @ 265# ... last 10 sets at 265# were definitely challenging, no misses. Didn't feel particularly strong, but got all the work in.
C.
Two Sets, each for time:
40 Wall-Balls (20/14#)
30 KBS (53/35#)
20 Pull-ups
10 Burpees
Rest 4:00
-3:30, 3:45 ... both sets unbroken, but took some time to get chalk between the KBS and PU on the second set. Despite being so short, got some good intensity out of this. Lungs felt great.
D.
3 Super-Sets:
Cable Reverse Curls x 10 reps
Cable Curls x 10 reps
Rest as needed
-Used 35#, then 42.5# for two sets ... solid pump/finisher
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