6/12/22

Today was a nice lower volume/pump session... I was feeling pretty tired from all the field training/time on my feet over the last week and we have a 7 mile hike tomorrow morning... didn't want to do anything taxing today. 

A.
V-Ups 3 sets of 12 reps
Ring Plank See-Saw 3 sets of 10 reps
Russian Twist 3 sets of 15 reps ea. side (25# plate)

Minimal Rest

-Complete 

B.
Reverse Crunch 3 sets of 10 reps
Rotational Side Plank 3 sets of 10 reps ea.
Leg Lifts 3 sets of 20 reps

Minimal Rest 

-Complete 

C.
EZ Bar Spider Curl on Incline Bench
15 reps
12 reps
10 reps

Incline Dumbbell Skull Crushers 
15 reps
12 reps
10 reps

Rest for 90 seconds

-55# for the curls, 2x25# DB for the skull crushers 

D.

Hammer Curl 
15 reps
12 reps
10 reps

Rope Pushdowns 
15 reps
12 reps
10 reps

Rest for 90 seconds

-2x35# DB for the hammer curls, 45# for the push-downs 

E.
EZ  Bar Curls 10 sets of 10 reps
Rest for 30 seconds

-55#

F.
Supinated Grip EZ Bar Pushdown 10 sets of 10 reps
Rest for 30 seconds

-25#