4/14/25

Jumped into a CF class (parts A and B) and then added in my powerlifting stuff. Felt decent on the CF stuff and got a nice pump from the lifting. 

A.

Every 3 for 15 (5 sets) of:

10 Strict HSPU

-Complete, unbroken sets

B.

For time:

25 Toes-to-Bar

25/20 Cal Assault Bike

50 GHD Sit-ups

25/20 Cal Assault Bike

25 Toes-to-Bar

-9:05 ... tried to stay consistent here, GHDs took the biggest chunk of time for sure ... overall a solid core workout.

C.

Bench Press

4 sets x 8 reps (185 last week)

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

-Complete, 195#

D.

Bench Press

3 sets x 10-12 reps (165 last week)

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

-175# for 3x10

E.

Close Grip Bench Press

3 sets x 10-12 reps (135 last week)

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

-145# for 3x10

F.

Push-ups 

3 sets x Failure 

-12 reps on each set

G.

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.

-2x20# for 3x12

H.

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.

-2x20# for 3x12