Didn't really have the best workout today... I'm a bit sore in my core/chest/shoulders from the crossfit yesterday and I didn't get back home from school last night until 11 pm... had to be back up at 5 am to get to a meeting at the pentagon by 7 am ... kind of a bit tired and didn't feel particularly strong ... got in what intensity I could and got a large pump, especially from parts D and E.
A.
Bench Press
5 sets: 5 Reps - RPE 8
*Rest 2:00-2:30 b/t sets
-225# across, but only got 3 reps on the final set
B.
Barbell Incline Bench Press
4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets
-135# across
C.
KB Crush Grip Bench Press
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
70# KB across
D.
Banded Chest Fly, High to Low
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Complete, 2x25# cross-over symmetry band
E.
Double DB Skull Crushers
3 sets: 10-10-10 reps – Intra set stretch (30 reps = 1 set)
*Athletes will rest at the bottom of the movement for 20 seconds between each set of 10 reps. This should start at an RPE of 2-3.
*Rest 2:00-2:30 b/t sets
-Compete, 2x15# DB ... started the first set with 2x25# and the first static hold wrecked me ... very light, but very pumpy and challenging
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