12/28/19

Had a solid workout this morning... this was probably one of the most difficult workouts I've done on this program... lots of squatting and the DB hang squat cleans were the hardest thing I've done on this program. Didn't feel particularly fit... but travel/weird diet have definitely affected me. Overall, just happy to be back in the gym and hitting it hard. Looking forward to training tomorrow. 

Warmup: 

3Sets NFT
6 Single Arm Dumbbell Arnold Z Press/arm
6 KB Rack Elevator Squats (3 Positions - 2sec hold each)
20 Kettlebell Psoas March

+
Scapular Positional Strength and Active Mobility Work
Yoga Push Up 6-8reps x 3 sets - Move Slow and Controlled

-Complete

A) 5 Rounds KB Flow

5 Dual Arm Kettlebell Sumo Deadlift
5 Dual Arm Kettlebell Clean
10 Alternating Kettlebell Push Press
30m Mixed Rack Overhead Carry (switch arms half way)
*rest as needed between rounds or go continuous

-Complete, across at 2 x 53# ... rested about :60 - :90 between each set... surprisingly difficult 

B) Back Squat

30X1; 4 Reps Every 3:30 x 4 sets 

*Removing the pause at the bottom this week. refer back 3 weeks ago and build on week 4 weights

-275#, 275#, 295#, 315# 

C1) Contralateral KB Rack Rear Foot Elevated Split Squat

31X1; 6/leg; rest 30sec x 3 sets
*box height is 10-14"

C2) Single Arm Dumbbell Incline Bench Press Top Down

40X0; 3-5/arm; rest 30sec x 3 sets

C3) Diamond Push-Up

10X0 (burn out set - go until you feel that burn but don't hit failure); rest 2mins x 3 

-Complete, 35# KB for the split squats, 70# DB for the bench, getting about 8-10 reps each set of push-ups

D) 4 Sets @ Tough Effort

Assault Bike 600/500m
10 DB Push Press (50/35#)
8 Pull Ups
8 Toes to Bar
10 Dumbbell Hang Squat Cleans (50/35#)
Rest 90sec (decrease rest by 15sec each set - 90sec, 75sec, 60sec)

-Complete ... didn't time any of these, just the rest ... went unbroken and then the final two sets of squat cleans were 6/4 and 5/5 ... tough times, solid interval training 

E) ROMWOD

-Complete