12/6/19

This morning was a decent workout... have 10/10 work stress right now, made it impossible to enjoy the gym or to focus... but forced everything in and got it done. 

Warmup: 
4 Sets NFT
6-8/arm 3111 Half Kneeling Filly Press/arm
30sec KB Rack Split Stance Isometric/leg

+
Scapular Positional Strength and Active Mobility Work
Prone Y’s on Bench - 6-8 reps (pause 2-3sec at top of each rep); rest 60sec x 3-4 sets
*If you are feeling more stable this week you can increase load slightly 

-Complete, 3 sets 

A) FBB RUMP PUMP COMPLEX

4040 Kang Squat x 2
3030 Split Stance Good Morning R x 3
3030 Split Stance Good Morning L x 3
2020 Back Squat x 4
rest 2mins x 3 sets

-Complete, 95#, 115#, 135# 

B) Back Squat

31X1; 4 Reps Every 3:30 x 4 sets
*Tempo speeds up this week a touch. shorter pause at the bottom. Reps increase again. Build from 2 weeks ago.

-Complete, 225#, 275#, 285#, 285# 

C1) Dumbbell Suitcase RNT Reverse Lunge

31X1; 6-8/leg x 1 set; 4-6/leg x 2 sets; rest 45sec

C2) Single-Arm Dumbbell Bench Press

30X1; 8,8,6 reps; rest 45sec

C3) Banded Tricep Extensions

1010; 10.10.10; rest 10sec/rest 90-120sec x 3 (30 total reps with 10sec between every 10 rep)

-Complete, 2 x 50# DB with 1 red band, Bench across with 70# DB, 1 green band for extensions

D) 4 Sets 

Row 250/200m
9 Pull Ups
7 Goblet Squats HEAVY
5 Strict HSPU
3 Strict Toes to Bar
1 Wall Walks
rest walk 90sec between sets

-Complete ... used 70# DB for Goblet Squats ... didn't time the rounds, just the 90 second rest interval