Pumped Up Biceps

Warm-up

• 10 Bench Press (45#)
• 20 PVC Passes
• 10 Bench Press (95#)
• 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

• 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

• 3 Power Cleans
  • 2 @ 155#
  • 3 @ 165
  • 4 @ 175 (started wearing my belt)
  • 2 @ 185
  • 1 @ 195
  • 1 @ 205 (switched to singles)
  • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

• 30s Weighted Single Leg Single Arm V-ups (15#)
• 10s Rest
• 30s Weighted Single Leg Single Arm V-ups (15#)
• 10s Rest
• 30s Jack Knives (15#)
• 10s Rest
• 30s Seated Leg Lift over DB
• 50s Rest