8/8/24

 Today was a solid crossfit workout and back/bicep pump. First part was a bit rough ... did this with 315# a couple months ago and it felt quite a bit easier! Not sure the extra weight or just coming off of illness got me... but I still got a great workout out of it. The rest of the workout was tough after part A... but still got a great pump/workout overall. 

A.

5 RFT:
500m Row
12 Deadlifts (335/235#)

-18:13 ... did this in June with 315# and it took 16:12 ... got it at 315# unbroken, had to break up 4 of the sets (8/4) and lost a lot of time. Still a great workout. 

B.

Neutral Narrow Grip Lat Pull-Downs 

10x10

*Rest 1:00 b/t sets

-110#

C.

Fat Barbell 21s 

3 sets: 21s reps – RPE 7
*Rest 1:00-1:30 b/t sets

-45#

D.

Hammer Curls 

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

-2x35# 

E.

3 sets:

KB Side Bends x 10 reps/side 

Ring See-Saw x 10 reps 

*Rest 1:00 b/t sets

-Complete, 70# KB