1/10/20

Today was a great workout, snuck this in over my lunch break, got a solid pump, great day in the gym. 

Warmup: 
5 Turksih Get Up/arm - Moderate
+
3 Sets NFT
30 Band Pull Throughs
rest 15sec
20sec Extended Wall Plank
rest 15sec
25' HS Walk (scale back to Pike HS Shoulder Taps)
rest 60sec

-Complete ... Great Warm-up 

A1) Banded Deadlift

Concentric only - 02X1; 4.4.4 reps @ 55-60% rest 15sec/2mins x 3

A2) Close Grip Bench Press

20X1; 5,4,3; rest 2mins x 3

-DL = 165#, 215#, 235# + 1 red band 
-Bench = 185# x 5, 195# x 4, 200# x 3 

B) 2 Rounds Not For Time

6-8 Single Leg Barbell RDL/leg
30sec Weighted hollow hold

-135# for the deads / 25# plate for the holds 

C) For Time @ 90%

10-8-6-4-2
Dumbbell Bench Press
Single Arm Dumbbell Tripod Row R
Strict Bar Dips
Single Arm Dumbbell Tripod Row L 

*Choose a tough dumbbell weight for your press and use the same load for your tripod rows

-Complete, 10:37 with 2 x 75# DB for the presses / rows 

D) Conditioning

7mins @ 75% Effort

5 Dumbbell Deadlifts 25-50lbs (choose your weight)
5 Dumbbell FS
5 Dumbbell Rack lunges/leg
5 Dumbbell Push Press
15m DB Overhead Carry

rest 3mins

7mins @ 75% Effort
20m DB Bear Crawl (20/15lb DB/hand)
strict toes to bar x 4
20 Russian Twists (20/15lbs DB)
sub strict toes to bar x 4
20m KB Front Rack Carry (70/53lbs)

*75% Effort - We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent.

-Complete, 4 rounds for the first piece, 3 rounds for the second piece ... fun/solid conditioning 

E) ROMWOD

-Complete