5/2/19

This morning was a great training session. Today was my upper body pulling day, but I added in some CrossFit on the front of it. Overall I felt very fit on this, running and C2B felt great. Cut out some of the strict pull-ups for C2Bs given I had my strict PU test yesterday on the PFT. Anyway, great day in the gym, massive pump, felt fit. Looking forward to tomorrow. 

A.

Every 5 for 35 (7 sets) of:
600m Run
Deadlift (315#) x 7 reps
C2B Pull-ups x 14 reps

-Complete, all reps unbroken, first five rounds were right around 3 minutes, last two sets were closer to 4 minutes. Wasn't too concerned about the times on this, just went for intensity. Great workout. 

B.

Lat Pull-Downs

4 sets x 12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, across at 110#

C.

Dumbbell Curls

3 sets x 12-15 reps

12-15 reps per arm. Come as close to failure as possible without actually failing, within the given rep range.

-Complete, across at 2 x 40# DBs 

D.

Dumbbell Front Raises

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-Complete, across at 2 x 15# DBs

E.

Shoulder "Ys"

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “Y"s.

-Complete, with crossover symmetry  

F.

Shoulder "T"s

3 sets x 15 reps

Can be done prone with dumbbells or standing with bands/cables. Example video starts at “T"s.

-Complete, with crossover symmetry