6/13/24

Lighter workout overall this week as I'm tapering down to a PFT next week ... fun to get a back/bicep pump and enjoy myself in the gym. 

A.
Sit Up to Press (25# plate) 3 sets of 15 reps
Paloff Press 3 sets of 10 reps ea.
Ab Wheel Rollouts 3 sets of 10 reps
Minimal Rest

-Complete

B.
Ring See-Saw 3 sets of 10 reps
Supine Toes-to-Bar 3 sets of 15 reps
Russian Twist (35# plate) 3 sets of 10 reps ea.
Minimal Rest

-Complete 

C.
Bent-Over BB Row
4 sets: 10 reps - RPE - 6-7
*Rest 1:00-1:30 b/t sets

-155#

D.
‘Death by Strict Pull-ups’ (20#)

straight into…

‘Death by Strict Pull-ups’ (unweighted) 

-9 + 6/2/2 weighted and 9 + 7/3 unweighted ... felt strong on these

E.

Straight-Arm Lat Pull-Downs
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry bands 

F.
Neutral Grip Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-65#

G.
Ring Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, BW