11/27/19

Today was an okay workout... didn't have much energy or desire to get in the gym, forced myself and knocked out what I could. Life/work stress has been 10/10. In retrospect I am glad to have gotten at least something in ... I cut out the conditioning piece, which was part D... maybe will get it in another day. 

Warmup: 
3 Sets NFT
30sec/leg Single Leg Hip Thrust Isometric (hold at top)
rest 15sec
Feet Elevated Thoracic Bridge 20sec (sub reverse plank)
rest 15sec
Single Leg L-Sit on Parallettes x 15sec/side
rest 15sec
50' Kareoka/side
rest 60sec
+
Hip Mobility x 4mins
KB Cossack Flow and Holds

-Complete

A) Clean Grip RDL

3-4 Heavier @ 4010 + 8-10 Lighter @ 2010; rest 2-3misn x 4 sets
*Strip set - perfrom 3-4 reps at a moderately tough weight, immediately strip the load and perform 8-10reps at the llighter load and quicker tempo

-295# for the sets of 3-4, 155# for the sets of 8-10 ... this was tough... this was the biggest posterior chain pump I've gotten in a very long time ... light weights, but those tempos were brutal. 

B1) Barbell Floor Press

30X0; 8-10reps x 2 set; 6-8reps; x 1 sets ; rest 75sec

B2) Incline Dual Dumbbell Prone Row

31X2; 6-8reps x 2 sets; 4-6reps x 1 set; rest 75sec

-Complete ... used 155# for sets of 8-10, 175# for set of 6-8 ... rows went across at 3 sets of 8 with 2 x 50# DB (didn't have heavier DBs for the set of 4-6)

C1) Split Stance KB RDL

2010; 8-10/leg; rest 75sec x 2

C2) Half Kneeling Kettlebell Windmill

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

-Complete ... 72# for the RDL, 35# for the windmills