6/18/20

Today was a solid workout, very tough on the upper body... I was smoked after this session.

Warmup

3 Sets

Dual Bottom Up KB Rack March x :30 

Single Arm Scap Push-up x 8/arm 

Single Arm Pull-up Bar Hang x 10 seconds/arm 

Dual KB Shrug x 12 reps (pause 1 second at top of rep)

-Complete

A.

Super-Set 

Wide Grip Bench Press; 31x0; 10-12 reps; rest 45 seconds x 4 sets

Pendlay Row; 30x1; 10-12 reps; rest 45 seconds x 4 sets

-Bench = 145# for 12, 10, 10, 8
-Rows = 135# for 12, 10, 10, 10 

B.

Strict Bar Dips; 2020; 10-12 reps; rest 45 seconds x 4 sets 

Body Row; 30x0; 12-14 reps; rest 45 seconds x 4 sets

-Dips went 10, 10, 10, 8
-Rows went 12, 12, 10, 10 

C.

12 Minutes at a continuous pace:

6 Dual KB Cleans (53/35#)

:20 Dual KB Rack March

6 Alternating Single Arm Bias Pull-ups (3 per arm)

6 Dual KB Push Press 

:20 Dual KB Rack March

6 Strict Ring Dips

-Don't remember the reps or rounds, but just stuck to a consistent pace ... very pumpy conditioning ... lots of KB marching (:40 each round) was tough

D.
ROMWOD

-Complete