1/07/20

Had a solid workout this morning ... in and out of the gym within an hour, which was nice. Overall got a good upper body workout out of this, great day in the gym, looking forward to training tomorrow. 

Warmup: 
3 Rounds For Time @ 75% 
Assault Bike 12/10 Cals (build pace each round) 
6 Single Arm Landmine Push Press R 
8 Scapular Pull Ups 
6 Single Arm Landmine Push Press L

*control your pace and focus on quality of each movement

-Complete 

A1) Elevator Barbell Press

3131; 6,6,5; rest 30sec (1sec pause at each position on the way up and down 3 positions)

A2) Single Arm KB Push Press

40X0; 6/arm; rest 30sec x 3

A3) Strict Pull Up

AMRAP in 20sec; rest 2mins x 3

-95# x 6, 95# x 6, 105# x 4 ... failed the last rep on the third set ... couldn't maintain the tempo. This was brutal ... used 53# KB the entire time ... pull-ups went 14,11,11 

B) 3 Sets Not For Time

10 Steps Death March 20X0 
rest 15sec 
30sec AMRAP Strict HSPU 
rest 15sec 
30-40sec KB Side Plank/side 
rest 90sec

-2 x 50# for the death march, SHPU went 10, 10, 9 ... used 24# KB for each plank for :30 

C) 3 Sets @ 85% Effort

Row 300/275m 
18 Russian KBS 70/53 
15 Ring Push Ups 30X0 
12 C2B Pull Ups 
rest walk 2mins

Increase pace from previous weeks

-Complete ... good pump conditioning ... had to break up the push-ups quite a bit ... overall enjoyable conditioning piece.