11/15/19

Today was overall a good workout, not too taxing and left me feeling refreshed. This was the most thorough warm-up I've ever done for deadlifting and it was effective! Looking forward to getting in a little rest over the weekend and attacking the second week of this cycle come Monday. 

Warmup: 
2 Rounds - CNS PREP
5 Seated Box Jumps
5 Med Ball Reverse Toss

3 Rounds - Build pace a little each round
15 Russian Swings
15/12 Cal Assault Bike
rest 60sec

4 Rounds - Slow Down and Control
8 Rower Pike Ups slow controlled
8 Archer Ring Row Hold Switches 2sec hold each rep (alternating; 4 total per side each round)

-Complete ... modified some of this stuff slightly due to equipment issues, but got in most of this. 

A1) Single Leg Banded Glute Bridge

10X2; 8-10/leg; rest 60sec x 3

A2) Side Plank

30-45sec/side; rest 60sec x 3

-Complete ... between the warm-up and this part I was 100% completely warmed up and ready to lift. 

B) Deadlift From Blocks

5,5,5,5; rest 3mins
Barbell is set up just above knee - adjust blocks appropriately. As these progress follow written instructions for bar placement.

-365#, 385#, 405#, 405# ... got all these reps easily ... much more there given the short ROM on these block pulls ... but this was a good transition back into pulling. 

C1) GHD Hip Extension

3131; 6-8reps; rest 45sec x 3

C2) Single Arm Landmine Row

30X1; 6-8/arm; rest 45sec x 3
*Use lifting straps if needed

C3) Lying Banded Bicep Curls

10X0; 15-20reps; rest 90-120sec x 3

-Complete ... used 90# for the landmine row and two greens bands for the curls 

D) Turkish Get Up

10/arm - light to moderate loading
*alternating arms every 2 reps

-Complete, across with a 35# KB ... did this all as one continuous set, alternating every 2 reps