Today was fun ... got in a CF class (part A) and then started a new powerlifting cycle. I typically would break these up, but crammed everything in this AM. Overall had a great session. Nice to move / breath on the CF and got a huge chest/tricep pump from the rest of this.
A.
3 RFT:
300m Row
15 Box Jumps (24/20”)
Rest 3:00
3 RFT:
300m Row
15 KBS (53/35#)
Rest 3:00
3 RFT:
300m Row
16 KB Goblet Box Step Ups (24/20” w/ 53#)
-Result =
5:25
13:37 (5:12)
23:07 (6:30) ... all sets unbroken, last couplet by far the most challenging.
B.
Bench Press
4 sets x 8 reps @ 60% (185#)
60% of your one max rep bench press.
-Complete
C.
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.
-165# for 3x12
D.
Close Grip Bench Press
3 sets x 10-12 reps
Aim to reach failure within the given rep range.
-3x10 with 135#
E.
Tricep Rock-n-Rolls
3 sets x 12-15 reps
-2x40# DB for 3x12
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#
No comments:
Post a Comment