12/24/19

Had a decent workout today... wasn't too crazy ... but we were fairly tired from traveling to Boise... went to a gym that was extremely busy, probably the busiest gym I've ever worked out at, but we patiently moved around people and got in what we needed to... glad we got this in despite being the road/the adversity of having to train in a strange gym. 

Warmup: 
EMOM x 12-15mins
1st - 30X0 Goblet Cossack Squat x 3-4/leg
2nd - 10-12 Russian KBS Heavy
3rd - 6 Burpees 

+

3-4mins Lower Body Mobility
Squat Flow Movements 

-Complete

A) Muscle Snatch Complex

1 Muscle Snatch
2 Hang Muscle Snatch Below Knee
rest 90-120sec x 4 sets

-115#, 135#, 135#, 135# ... didn't push loading, all very comfortable reps

B) Box Squat

21X1; 3,2,1,2,3; rest 2mins
*Make the second set of 2 and 3 tougher than the first. Set of 1 should be the heaviest set of the day. These are meant to be TOUGH SETs

-305# x 3, 325# x 2, 345# x 1, 325# x 2, 315# x 3

C) Dual Kettlebell Rack Russian Step Up

11X1; 6-8/leg x 3 sets rest 60sec between legs

-Complete, 2 x 45# KB 

D) 3-5 Sets Increasing Effort Per Set

5 Dumbbell Man Makers (2 x 50/35#)

rest 15sec

25 Tuck Ups

rest 15sec

15 Wall-Balls (20/14#)

rest 15sec

10 Burpees 

rest walk 2mins (decrease rest by 15sec every set) (2:00, 1:45, 1:30, 1:15)

-Complete, only got in 3 sets