11/29/19

Worked out in a small gym at a country club... similar to a large hotel gym, but it had free weights. Got in what I needed to and got a solid workout out of this. Had to modify a couple things slightly (rope climbs, ring push-ups) but still got a great workout/pump out of this. 

Warmup: 
4 Sets NFT
6-8/arm 3111 Half Kneeling Dumbbell Arnold Press/arm
30sec DB Goblet Squat Isometric 

+
Scapular Positional Strength and Active Mobility Work
Prone Y’s on Bench - 8 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
*extending range of motion this week - similar low loads

-Complete ... used 35# for Arnold press / 50# DB for the goblet hold

A) FBB RUMP PUMP COMPLEX

3030 Sumo Stance Good Morning x 5
3030 Back Squats x 4
30X0 Alternating Back Rack Curtsy Lunge 3/leg
rest 2mins x 3 sets

-Complete, went 45#, 95#, 105# ... never done curtsy lunges before ... nice variation 

B) Back Squat

42X1; 3 Reps Every 3:30 x 4 sets 

-Complete ... went 225#, 245#, 265#, 275# ... heavier than last week, but went in running shoes/no gear today ... tempo squats are feeling MUCH better

C1) Suitcase RNT Reverse Lunges 

40X1; 6-8/leg; rest 45sec x 3

C2) Single Arm Dumbbell Bench Press 

41X0; 4-6/arm; rest 45sec x 3

C3) DB Skull Crushers

2020; 10-12reps; rest 90-120sec x 3

-Complete ... 50# DB + 1 purple band for C1, 75# DB for C2, 2 x 25# for C3 ... big pump 

D) 4 Sets 

Run (on treadmill) .25 mile
9 Deficit Push Ups
7 Strict Pull Ups
5 BJSD 24/20"
3 Burpees
10 Lat Pull-Downs (130/80#)
rest walk 90sec between sets 

-Complete ... great finisher, fun conditioning/pump

E)ROMWOD

-Complete