9/27/24

Today was a really solid workout... got a massive arm pump, which was nice. Enjoyed getting this in... overall a tough week of training ... went 5 days in a row... looking forward to resting this weekend and attacking my workouts next week. Kept the rest intervals short and weights light, about :60 - :90 each rest interval. 

A.

10 RFT, with a partner, one partner working at a time: 

10 Strict HSPU

20 Box Jump Overs (24/20")

-12:53 ... went 1:1 on all of these sets with my wife ... nice sweat/SHSPU work ...not too taxing. 

B.

DB Overhead Extensions 

3 sets x 12-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-3x15 with 50# DB 

C.

Strict Pull Ups

3 sets x 8-12 reps

Parallete Push Ups

3 sets x 8-12 push-ups

-Complete, BW, 10 reps each 

D.

Narrow Neutral Grip Lat Pulldowns 

3 sets x 10-15 reps

-145# for 3x12

E.

Barbell Row 

3 sets x 10-15 reps

-155# for 3x10

F.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15# for 3x10

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x15# for 3x10

H.

Fat Barbell 21s 

4 sets x 21s reps

Inverted Skull Crushers 

4 sets x max reps

-75#, 75#, 65#, 65# max sets were around 12-15 reps each 

I.

Tricep Rope Push-Downs 

4 sets x 15 reps

-55#