11/30/19

This morning was a solid sesh ... still on vacation and worked out in the country club's gym again ... had to scale a couple things due to lack of equipment, but still got a solid workout in. 

Warmup: 
2 Rounds - CNS PREP
5 Burpee Tall Box Jump
5 Vertical Med Ball Toss (max height)

3 Rounds - Build pace a little each round
12 Dual KB Cleans
Run 150m
rest 60sec

4 Rounds - Slow Down and Control
10 Windshield Wipers/side
6 Ring Face Pulls 2112 

-Complete 

A1) Single Leg Barbell Glute Bridge

21X1; 6/leg; rest 60sec x 3

A2) Star Plank

30sec/side; rest 60sec x 3

-Complete ... used a blank barbell for the bridges ... star planks rocked me 

B) Deadlift From Blocks

5,5,4,3; rest 3mins
Barbell is set up just below knee - adjust blocks appropriately

-Complete ... went 315# x 5, 365# x 5, 375# x 4, 385# x 3 ... could have gone heavier in a gym with chalk/an environment more appropriate to make noise ... but anyway, got these in with no belt/no wraps/no chalk ... still got a good effort out this, was limited by my grip 

C1) Jefferson Curl with KB

3131; 5-7reps; rest 45sec

C2) Single Arm Dumbbell Torso Row 

30X1; 6/arm; rest 45sec x 3

C3) Incline Bench Dumbbell Curl

3131; 6-8reps; rest 90-120sec x 3

-Complete, 20# KB for the curls, 50# DB for rows, 2 x 25# for the tempo curls 

D) 15mins Continuous Work Grinder

2 Turkish Get Up R
8 Single Arm KB Clean and Push Press R (begin at the top of the last rep of TGU)
20m Single Arm KB Overhead carry R
12 Forearm Plank to Tall Plank
2 Turkish Get Up L
8 Single Arm KB Clean and Push Press L (begin at the top of the last rep of TGU)
20m Single Arm KB Overhead carry L

6 Renegade Rows

-Complete, 3 rounds + 8 KB Clean and Press ... used 30# KB for all KB exercises, 2 x 65# DB for the renegade rows ... fun conditioning piece, not too taxing, got a solid pump.