1/03/20

Had a great workout this morning, enjoyed being in the gym today. 

Warmup: 
3 Sets NFT
10 Single Leg Hip Lift 20X0 R
10 Single Leg Hip Lift 20X0 L
rest 15sec
15m Extended Crab Walk
rest 15sec
20-25sec L-Sit Wipers
rest 15sec
10m Lunge/RDL Walk
rest 60sec

-Complete

A) Frog Stance Deadlift

21X1; 3,2,1,3,2; rest 2-3mins

*wave load

-315# x 3, 335# x 2, 385# x 1, 335# x 3, 365# x 2 

B1) Narrow Grip Bench Press

20X1; 5,4,3; rest 15sec

B2) Archer Ring Push Ups

30X0; 6/arm; rest 15sec x 3

B3) Banded Pendlay Row

20X1; 8-10reps; rest 2mins x 3 sets

-Bench went 185# x 5, 195# x 4, 205# x 3 ... rows across at 115# with 1 blue band 

C1) Single leg Cross Body DB RDL

30X0; 6/leg; rest 60sec x 2

C2) Kettlebell Clean + Pressing Windmill

6/arm; slow and controlled throughout range of motion; rest 60sec x 2

-Complete with 50# DB and 35# KB

D) Conditioning 
6mins @ 75% Effort

4 Kettlebell Man Makers 53/35
20m KB Rack Carry 53/35
8 Kettlebell Squat Clean Thrusters 53/35
20m KB Farmers Carry 53/35

rest 3mins

6mins @ 75% Effort
40 Double Unders
10 Neutral Grip Ring Pull-ups
20 Cal Row
2 Wall Walks

rest 3mins 

6 mins @ 75% Effort

5 KB Snatch R 70/53
5 KB Snatch L 70/53
20sec Ring Dip Support
30 Double-Under

rest 3mins 

6 mins @ 75% Effort
2 Wall-Walks
15sec Wall Facing Handstand Hold (top of last wall walk)
10 Goblet Reverse Lunges 70/53
15 Russian KBS 70/53

*75% Effort - We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent.

-Result = 

1 Round + 3 Squat Clean Thrusters 

1 Round + 10 Cal Row 
3 Rounds
2 Rounds + 5 KBS