11/21/19

Today was a solid workout... I was extremely surprised by how much better the tempo squatting felt... I felt like I was in much better positions and the perceived exertion was much lower with higher weights... great stuff. Fun day in the gym, got a pump and enjoyed myself. 

Warmup: 
3-4 Sets NFT
6-8/arm 3111 Half Kneeling Dumbbell Press/arm
30sec Goblet Squat Isometric Hold

+
Scapular Positional Strength and Active Mobility Work
Prone Y’s on Floor - 10 reps (pause 3sec at top of each rep); rest 60sec x 3-4 sets
*similar loads to last week

-Complete ... 30# DB ... 44# KB Hold

A) FBB RUMP PUMP COMPLEX

Good Morning; 4141; 4 reps
8 Alternating Back Rack Forward Lunges
Kang Squats; 4141; 4 Reps
rest 2mins x 3 sets

-Complete ... 95#, 115#, 135# 

B) Back Squat

42X1; 4 Reps Every 3:30 x 4 sets 

-2 sets at 235#, 2 sets at 255# 

C1) KB Rack Curtsy Step Down

40X1; 6-8/leg; rest 45sec x 3
*box height just below knee height

C2) Alternating Dumbbell Bench Press (Top Down)

3131; 6/arm; rest 45sec x 3

C3) Close Grip Parallette Tricep Push Up

20X0; 12-15reps; rest 90-120sec x 3

-Complete ... step downs were unweighted... but still WAY better than flats week ... 2 x 55# for the DB Bench Press ... was getting 12 push-ups each set... going to failure there, having to do 9/3 by the last set. 

D) 4 Sets 

3 Weighted Strict Pull Ups
7 BJSD 24/20"
5 Strict Pull ups 30X0
7 No Push Up Burpees
9 Push Ups
60 Double-Under
rest walk 90sec between sets

-Complete ... used a 53# KB for the weighted pull-ups ... didn't time the rounds, just went for intensity ... overall a solid conditioning piece that didn't leave me too taxed.