Warmed up with 10 DB Bench Press with 30 pounders.
12-10-8 DB Bench Press (50#)
12-10-8 Seated Cable Row (104#)
4-3-2 Strict Pull-ups
We’re really enjoying the stuff like this with minimal rest while your partner goes. Yes, it’s 9 sets of each movement! Much harder with B doing pull-ups instead of lat pulldowns, so I couldn’t do 3 pull-ups on the end of each round like last week.
We got this one from CrossFit Mayhem, but decided to only do 2 sets of each, which is still a lot of reps. Scaled the pull-ups back from 12-10-8 too, which would have been impossible. I was fine with the first two movements. Then in the second time through push-ups I think I went 12-8, 8-7, and a very slow 10. For the pull-ups I was resetting with my feet on the ground and then I dropped and did singles the second time through. Quick pump session that we’ll definitely try again.
Mowed the lawn yesterday but didn’t workout since I’d done 4 days in a row already. Got a lot of stuff done at B’s house this morning before it got too hot and was out in the garage by 12:30 for our workout. Will be the hottest day of the summer I think and with humidity will feel over 100° this afternoon.
20 PVC Passes
Final week of the 7 week program!
MAX Bench Press (225#)
Got through 8 reps and the positions weren’t feeling great so I stopped before I pushed it too far.
MAX Perfect Push-ups
I had done 32 on the 7th and managed 36 today.
8 Seated DB Shoulder Press (elbows out, 60#)
Really wasn’t sure about this so I had written down 6-8 reps. It wasn’t easy, but I got all three sets.
100 DB Bench Press (30#)
I went 6×15 and 10 to finish in 2:23 On July 31st. Today I went for it starting with 20s. Did 3×20, 2×15, 10 for a 17 second PR in 2:06.
2:00 TrueForm Run
Nice easy sweat session I did 0.32, 0.35, 0.38, 0.41 km on the run and 977, 1,007, 1,018, 1,025 meters on the bike.