9/7/21

Today was a good workout... tougher session than I thought it would be ... feeling a bit beat up overall and looking forward to resting tomorrow. 

Warm-up 

2-3 Rounds

Optional - 10 Calorie Row

20 Tall Kneeling Band Pull Aparts

10 Dual Dumbbell Upright Row to Press

15 Dumbbell Bench pull Overs

-Complete 

A.

3 Sets NFT 

10 Dual Arm Turkish Sit Up

10 KB Z Press

30sec Ring Dip Support

10 Banded Face Pull 2111

-2x35# for the TSU + KBZP, 1 red band for the face-pulls 

B.

3 Sets:

1. Incline Close Grip Bench 31X1; 2.2 (rest 10sec between 2's for a total of 4 reps)

rest 30sec

2. Incline Single Arm DB Bench Press 20X0 x 8-10/arm

rest 2-3mins

*Incline - make this somewhere around 30 degrees of incline if you can. With the DB bench, aim to make this the biggest range of motion possible by bringing the DB as far down your sides as possible.

**2.2 = cluster set; please go to the knowledge base on the functional bodybuilding website to find out how to read this specific programming language

-185# across for the incline close grip bench and 50# for 3x8/arm for the DB press 

C.

4mins AMRAP

Bike 250m

5 Strict Dips

5 Dual KB Pendlay Row 53/35lbs

rest 2mins

4mins AMRAP

Ski 100m

3 Burpee Strict Pull Ups

5 Hand Release Push Ups

rest 2mins 

Go back to the start and repeat each amrap for a second time through then you are done

-Complete ... don't remember the sets/reps ... but got a lot of quality intensity out of this... big sweat. 

D.

3 Sets Not for Time

Banded Pass Throughs x 12 (SLOW) 

1/4 Turkish Get Up x 10/side (SLOW)

Bottoms Up KB Rack Carry x 100ft

-Complete, 1 red band, 35# for the Turkish get ups and 2x15# for the KB rack carry 

Cool-Down

1min Per Position x 2 Rounds

1st. Twisted Cross R

2nd. Twisted Cross L. 

3rd. Child's Pose with Lat Stretch R

4th. Child's Pose with Lat Stretch L

Once complete with the above 4 stations for 2 Rounds, move onto the following.

2mins Passive Ring Hang

-D/N complete, no time