1/17/20

This morning was a great workout... although I didn't feel particularly great... have had a very long/tough week at work and it has caught up with me... tried to get in what I could, ended up cutting out some of the conditioning and will hopefully get it in tomorrow. 

Warmup: 
4 Sets NFT
6-8 Farmers Press/arm 20X0
10 Goblet Squats @ 2010
20 Ring Mountain Climbers (10/leg) - Slow and Controlled

+
Scapular Positional Strength and Active Mobility Work
Standing Controlled Articular Rotations x 6/arm (10sec to complete one rotation) x 2 set/each arm
*Hold tension throughout the body and try to inrease range each rotation

-Complete, 2 x 50# for the press, 1 x 50# DB for the squats 

A) Back Squat

20X1; 1.1.1; rest 15sec between 1's; Every 3:30 x 4 sets 

*Continue to build if you feel good. Execute great reps throughout.

-295#, 335#, 355#, 360# ... got all these in, not the best I've felt squatting 

B1) Barbell Front Rack Drop Lunge to Knee Lift

20X1 x 4-6/leg; rest 60sec x 3

B2) Tall Kneeling Kettlebell Press

31X1; 4-6reps; rest 60sec x 3

-Went 95#, 115#, 115# for the lunges and 2 x 53# KB for the presses 

C) 7mins Continuous Effort

1-2-3-4-5-7-8....continuing adding 1 rep per round
Strict Ring Dips
*10sec Pull Up Isometric Hold (chin over bar) between every set of dips. 

*This workout can be performed with Ring Push Ups in place of Strict Ring Dips

-Complete, Round of 9 + :10 hold ... this was fun, really enjoyable conditioning 

D) 3 Sets @ :60-90 rest 

8-12 DB Tricep Rock n Rolls (2 x 45# DB)
8-12 DB Seated Curls (2 x 35# DB)

-Complete, big pump finisher ... did this instead of some crossfit intervals