12/15/19

This morning was an okay workout... had to stand duty last night (24 straight being more or less a security guard) and I only got to sleep from 2130 to 0200 ... got off duty around 0800 and then the gym opened at 0900... hadn't eaten or slept much at all... so dialed back the intensity and focused on moving well and ended up enjoying myself quite a bit. This was a good way to shake-off duty. 

Warmup: 
2 Rounds - CNS PREP
5 Burpee Broad Jumps
15 Banded Russian Swings

3 Rounds - Build pace a little each round
10 Alt Dumbbell Snatches (add load per round)
Run 200m
rest 60sec

4 Rounds - Slow Down and Control
20 Barbell Windshield Wipers
10 Seated Sled Drag Face Pulls 

-Complete

A1) Muscle Clean

6,6,6; rest 60sec

A2) Tuck L Hang

30sec; rest 90sec x 3

-Cleans went 115#, 135#, 155# TnG ... kept these very light

B) Segmented Clean Deadlift

3131; 5,5,4,4; rest 2-3mins
TEMPO - 3 seconds on the way up stands for 3 x 1sec pauses as demonstrated in the video. For the lowering phase do not pause, just lower in 3 seconds.

-245# x 5, 265# x 5, 285# x 4, 305# x 4 ... I was surprised by how difficult the segmenting of the lift on the way up was... I have done pausing cleans etc before, but this was just a ton of ToT ... was a good posterior chain/grip piece. 

C1) GHD Hip Extensions

31X1; 6-9reps; rest 30sec x 3

C2) Chainsaw Row

3112; 5-7/arm; rest 30sec x 3

C3) Zottman Curls

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

-Complete ... went 60# for the rows, 2 x 20# for the curls... maybe could have gone heavier on the curls, but that tempo rocked me 

D) 3-4 Sets NFT

3 Single Arm KB Hollow Body Floor Press R
2 Turkish Get Ups R
3 KB Windmill (top of last get up) R
3 Single Arm KB Hollow Body Floor Press L
2 Turkish Get Ups L
3 KB Windmill (top of last get up) L
8-10 Dual KB Leg Lowering

-Complete, used 44# KB across, 3 sets and called it a day... this last part was super fun.