6/28/22

 AM Workout (0545)

A.
Bench Press

10-8-5-3-1*

*Build up to a single at 85% for the last set (~250#)

-135# x10, 185# x8, 205# x5, 225# x3, 250# x1 ... didn't push the loading here, took this nice and easy given I'm doing a bench press program. 

B.

4 Sets:

20 Line Facing Burpees

3 Rope Climbs (15')

Rest 1:1 Between Rounds 

-This took about 13 minutes total with the rest intervals ... each set was about 1:45-2:00 ... stayed consistent and felt good on these ... haven't incorporated rope climbs into my training in a long time, but I got all of these in two pulls. 

PM Workout (1630)

Had a solid pump in the afternoon ... enjoyed getting this in during a quick afternoon time. 

A.
Deadlift

4x4 @ 375#

2x2 @ 430

1x8+ @375#

-Complete ... got 10 reps on the final set. 

B.

Strict 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, but this ended but being 3x10... I am smoked from the crossfit yesterday in my core/grip/lats. 
 
C.
Supinated Grip Strict Pull-ups 
3 sets x 12-15 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. Add weight if necessary, break up sets if it is too difficult

-Complete, but this ended but being 3x10... I am smoked from the crossfit yesterday in my core/grip/lats. 
 
D.
Lat Pull-Downs
3 sets x 15-20 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. If you do not have access to a Lat Pull-Down machine you can substitute for Wide Grip Pull-Ups or do three extra sets of Rack-Chins.

-Banded, straight arm lat pull-downs with 1 red band 
 
E.
Dumbbell Curl
3 sets x 15-20 reps
The goal is to come as close to failure as possible within the given rep range without actually failing for all three sets.

-Complete, 2x25# for 3x15