11/20/19

Today was a decent workout... got to sleep in today, which was awesome. Worked out over lunch and had a good time. Tempo work continues to kick my ass ... overall enjoyed this, got a big pump out of this, especially the last little conditioning piece, the tempo ring push-ups coupled with the bear crawl gave me a massive chest/shoulder/tricep pump, fun stuff. 

Warmup: 
3 Sets NFT
30sec/leg Single Leg Glute Bridge Hold
rest 15sec
Reverse Plank Bridge 30sec
rest 15sec
Tuck L-Sit 30sec on Parallettes
rest 15sec
50' B Skips
rest 60sec
+
Hip Mobility x 4mins
90/90 KB Flow and Holds 

-Complete

A) RNT Clean Grip RDL

3131; 7,6,5,5 rest 2-3mins

-185# x 7, 235# x 6, 285# x 5, 305# x 5 

B1) Barbell Floor Press

41X1; 6-8reps x 1 set; 4-6reps; x 2 sets ; rest 75sec

B2) Dual Dumbbell Prone Row

40X2; 6-8reps; rest 75sec x 3

-Floor Press went 155# x 8, 165# x 6 x 2 sets
-Rows across at 2 x 55# DB

C1) Staggered Stance Contralateral Dumbbell Romanian Deadlift

3010; 8-10/leg; rest 75sec x 2

C2) Kettlebell Windmill

5/arm; slow and controlled throughout range of motion; rest 75sec x 2

-DLs went 65# across
-KB Windmills went 35# across ... this was tough mobility work for me... especially on my left side. 

D) 10mins Continuous Work Grinder

20m Bear crawl
10 Dual KB Clean 53/35
20m Farmers Carry (as heavy as you want on the KB or DB)
AMRAP Ring Push Up @ 4040 Tempo (stop as soon as you lose tempo or position and move to the next station)

-Complete ...4 rds + 20m bear crawl ... push-ups went 10,8,5,4 ... really tough with that tempo, massive pump.