4/8/18

I was pretty beat up this morning going into this workout... warmed up for a bit extra today to start feeling limber... once we got moving on everything I felt pretty good. Had our puppy in the gym today and he was being particularly difficult... he really didn't like when we get into HSPU positions... his distracting behavior definitely took a bit of focus and intensity away from 'Nate' ... but overall still got a lot of good work in today, fun way to end my week at home... another week on the road starting tonight.

A.
Strict Deficit HSPU
6 sets of 3 (building in deficit)

- Ended up with a 25#, 15# and 10# as the deepest deficit, this was a fun and challenging warm-up.

B.
On a running clock:

'Nate'-ish
AMRAP 20:
2 Ring Muscle-ups
4 HSPU
8 KBS (72/53#)
1,2,3,4... Deadlift (345/215#)*
*Add 1 Dead-lift each round completed

Rest 10 minutes then when the clock reaches 30:00...

4 RFT:
25 GHD Sit-ups
25 Calorie Bike

-10 Rounds ... 55 dead-lifts at 345# definitely made 'Nate' more challenging ... had to break up a few of those sets after set 7, everything else unbroken. Definitely could have gotten more rounds under different conditions ... watching out for a dog that was constantly up in my business was difficult to get as much intensity as usual.

-12:58 ... tough, especially after the dead-lifting, was fun.

C.
3 Sets:
Sling Shot Bench Press x 8-10 Reps
Rest as needed
DB Hammer Curls (2 x 50# DB) x 20 Reps
Rest as needed
Suitcase Anti-Rotation Reverse Lunge (72#) x 20 reps (10 each arm)
Rest as needed

-Complete ... bench went 185# x 10, 205# x 9, 205# x 8 ... haven't been benching much lately, but this was fun/hard ... rotational lunges were extremely difficult and a fun variation, looking forward to doing more of this stuff in the near future.

D.
3 Sets:
Incline DB Bench Press (2 x 50# DB) x 15 reps
Rest as needed
Single-Arm Ring Row x 12 reps (6 each arm)
Rest as needed

-Complete ... big chest pump here ... single-arm ring rows are the toughest things I've done in a long time.