11/25/19

Today was a good workout ... not too taxing and a massive pump, which is always fun. 

Warmup: 
3 Sets NFT 
6/arm @ 40X1 Half Kneeling Landmine Press 
rest 15sec 
Tall Plank Banded Lateral Crawl 7m/side Slow Deliberate 
rest 15sec 
6-8 Dual Standing Plate External Rotations 30X0 
rest 60sec

+

Shoulder Mobility 
3-4mins Bench Shoulder Flexion With Thoracic Mobilization (Lat Pullover)

-Complete

A1) Barbell Z Press

3131; 5,4,3; rest 60sec

A2) Single Arm Dumbbell Cuban Press

3121; 4-6/arm; rest 90sec x 3

-Complete, used 95# x 5, 95# x 4, 110# x 3 for the press ... 25# DB across for the Cuban Press 

B1) Handstand Pushup Negatives

51A3; 4-5reps; rest 45sec x 3 
*read the tempo as follows 
5 Second Eccentric 
1 Second Come off Wall 
A - assist yourself to the top of the rep again by kicking up 
3 Second hold at top of the rep

B2) Weighted Pronated Pull Up Negative

51A3; 4-5reps; rest 45sec x 3 
*read the tempo as follows 
5 Second Eccentric 
1 Second Come off Bar 
A - assist yourself to the top of the rep again by jumping up with the help of a box 
3 Second hold at top of the rep

*Perform at Bodyweight if tempo is hard to manage.

B3) Reverse Crunch

30X1; 8-12reps; rest 90sec x 3

-Complete ... surprisingly challenging

C) 3-4 Sets NFT

10 Dumbbell Deadlift @ 20X0 
30m Dual Kettlebell Overhead Carry (TOUGH FOR YOU) 
30sec Supinated Grip Body Row Hold 
20 Banded Tricep Extensions 10X0 
rest 90sec

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

-Complete, 4 sets with 2 x 70# DB DL, 2 x 44# KB For the OHC ... 1 black band for the push-downs ... massive pump from this circuit