5/8/19

Parts A and B were a CrossFit class I jumped into, C - G were the actual workout I was supposed to do today. Got everything in, overall a great training session. Felt strong and fit.

A.
Deadlift
20 Minutes to build up to a heavy set of 6

-135#, 245#, 335#, 365#, 385#, 405#, 427# ... all of these sets felt very good, much more there. Overall happy to pull 427# for a comfortable 6.

B.
5 RFT:
200m Run
10 Thrusters (135/95#)
Rest 1 minute between rounds

-11:11 (4:00) = 7:11 total work ... all sets unbroken, this was a fun sprint workout, had a good time.

C.

Pull-ups

3 Sets x 12-15 Reps 

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull-ups. If body weight is too easy, add weight.

-Complete, went 12/12/10 unweighted

D.

Rack Chins

3 sets x 15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, went 8/8/8 ... not a ton in my arms after parts A-C

E.

Lat Pull-Downs

3 sets x 15 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, 90# across 

F.

Dumbbell Curls 

3 sets x 15 reps 

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

-Complete, 2 x 35# DB across 

G.
Tricep Extensions

3 sets x 15 reps 

Air to reach failure, at the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions. 

-Complete, went 25# across for 15, each arm, single-arm overhead DB tricep extensions