4/21/25

 Today was overall a super solid session. Had a good time doing a CF class (part A) and then snuck in my powerlifting stuff. Still felt strong / got a massive pump from the lifting despite a rather high intensity WOD. Overall fun to get this in. 

A.

Every :90 for 15:00 (10 sets) of:

3 Strict Weighted Pull-ups

-Complete, used 53# across ... got all these reps comfortably

then...

AMRAP 15:

20 DB Hang Clean and Jerk (50/35#) - 10 R, 10 L

20 Toes-to-Bar

200m Run

-4 Rds + 20 Toes-to-Bar (40 reps) ... overall consistent here, went unbroken CJ and then 12/8 on the toes-to-bar for each set and then a consistent slower run ... the last set of TTB was tough, fell off the 12/8 pace there and just got it done in the last minute. Solid CF conditioning.

B.

Bench Press

4 sets x 8 reps (195 last week)

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-205# across (10# over last week)

C.

Bench Press

3 sets x 8-10 reps (175 last week)

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# for 3x10 (10# over last week)

D.

Close Grip Bench Press

3 sets x 8-10 reps (145 last week)

The goal is to reach failure within the given rep range in all three sets.

-155# for 3x10 (10# over last week)

E.

Tricep Rock-n-Rolls

3 sets x 8-10 reps

-2x45# DB for 3x10

F.

Dumbbell Side Raises

3 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x20#

G.

Dumbbell Bent-Over Side Raises

3 sets x 10-12 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x20#