4/29/25

Today was a super solid workout ... tough crossfit (parts A and B) that I put together for myself and then got in my upper body pull (back/bis) workout ... this week is a deload for deadlifts, which was a nice variation, but I definitely missed deadlifting ... looking forward to pulling heavy again next week. Got a great sweat from the crossfit and then a solid pump from the additional work. 

A.

For time:

2-4-6-8-10*

Power Cleans (225/145#) 

*30 ft HSW after each set

Rest about 10 minutes then...

B.

4 RFT:

25 Cal Ski

25 GHD Sit-ups 

-12:27

-13:10 ... overall fun conditioning pieces here ... haven't done a ton of heavy PCs and HSW in workouts in a very long time, nice variation and fun to get in. 

C.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

D.

Supinated Pull-ups

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x8, BW 

E.

DB Pull-Overs

3 sets x 10-15 reps

Dumbbell Curls

3 sets x 15-20 reps

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

-70# for PU 3x15 and 2x30# for 3x15 curls