4/27/23

Had a super solid upper body session today... got this in at home and got a super intense upper body pump. Fun stuff. Light weights and short rest intervals. 

A.

Death by Strict Pull-ups w/ 20# vest 

straight into...

Death by Strict Pull-ups

-Result = 

9 + 4 at 20#

9 + 8 unweighted ... felt strong here, fun training for the PFT next week. 

B.

Bench Press

4 sets of 8 reps @ – RPE 8/10
*Rest 2:00-2:30 b/t sets

-195# across 

C.

Incline Bench Press

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-145# across 

D.

1:1:2 DB Bench

4 sets: 10 reps (L+R+Both=1) – RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# across 

E.

Incline DB Bench Press

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-2x50# across 

F.

Seated Alternated DB Hammer Curls

4 sets: 10 reps (each side)– RPE 7
*Rest 1:00-1:30 b/t sets

-2x35# across

G.

Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-Complete

H.

Standing KB Crush Grip French Press

4 sets: 10 reps - RPE 8

Standing KB Crush Bicep Curls

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-35# across 

I.

1 Max Effort Plank:

-2:30 ... rough after the above parts