4/28/25

Did the CF Class (parts A and B) and then got in my lifting ... had fun doing the class, although it was a bit of upper body fatigue going into the lifting afterward... still got a massive pump from this and felt decent throughout the lifting. 

A.

Every 3 for 15 (5 sets) of:

7 Ring Muscle-ups

-Complete... 4 sets unbroken and then the last set went 5/2 ... not so much fatigue, but one of my gymnastics grip got bunched up during that final set. Overall fun training, nice to get these in.

B.

For time:

400m Run

25 Pull-ups

50 Push-ups

75 Air Squats

400m Run

-8:20 ... unbroken pull-ups ... fairly consistent push-ups and squats with minimal rest ... also a fun/short workout ... haven't done kipping pull-ups like this in many months/maybe over a year? They felt fine, albeit a little shaky.

C.

Bench Press

4 sets x 8 reps

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.

-215# (10# over last week)

D.

Bench Press

3 sets x 10-12 reps

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

-195# for 3x10 (10# over last week) ... but missed the last rep, went 10,10, 9

E.

Wide Grip Bench

3 sets x 10-12 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12 with 135#

F.

Barbell Skull Crushers

3 sets x 12-15 reps

-3x12 with 95#

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 12-15 reps

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

-3x10 with 2x20#