11/10/19

This morning was a fun/different workout ... wasn't too taxing, but was a lot of good movement. I've never done this much isometric stuff in one session... was surprisingly difficult... overall had a good time though. Great way to ease back into exercises other than running. Looking forward to digging into this cycle and learning a lot from it. 

Warmup: 
3 Sets Not For Time (NFT):
6-8/arm @ 3011 Seated Landmine Press
rest 15sec
Quadruped Crawl 10m Slow Deliberate
rest 15sec
6-8 Single Arm Dumbbell External Rotation 30X0
rest 60sec

+

Shoulder Mobility 3-4mins
Supine Shoulder Flexion x 90-120sec/side

-Complete ... great warm-up 

A1) Barbell Z Press 

5151; 4-6reps; rest 90sec x 3

A2) Dumbbell Upright Row

3111; 6-8reps; rest 90sec x 3

-Across at 75# for Z Press and 2 x 15# for Row 

B1) Handstand Hold

25-40sec Unbroken; rest 60sec x 3

B2) Pronated Pull Up Isometric

25-40sec Unbroken; rest 60sec x 3

B3) Supine Leg Lowering

41X0; 8-12reps; rest 60sec x 3

-Complete ... :30 for each hold, 8 reps for the leg lowering

C) 3-4 Sets NFT

30sec Good Morning Hold (65/45lbs)
30m Kettlebell Farmers Walk (TOUGH load for you)
30sec Ring Row Hold
12 Narrow Grip Tricep Push Up 20X1
rest 90sec

*based on your energy levels and time restraints stop at 3 sets or complete 4.

-Complete, 4 sets, 2 x 88# KB