1/04/20

Today was a great session. I was a bit nervous getting into the gym today because of how much DOMS was in my quads/hamstrings from the sets of 8 back squats the other day ... Once I warmed up I felt great though. Worked through the DOMS and tried to push myself today. Had a great time... really good way to start my Saturday. 

Warmup: 
3 Sets NFT
6 Filly Z Press/arm
6 KB Rack Yo-Yo Squats (3 Positions)
20 Hip Lift Weight Plate Psoas March

+
Scapular Positional Strength and Active Mobility Work
Kneeling Lat Stretch With Band and PVC 10 reps x 3 sets - 3sec negative, 5sec hold in bottom

-Complete

A) KB Complex

3 Single Arm Kettlebell Snatch
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Overhead Squats
3 Single Arm Kettlebell Push Press
3 Single Arm Kettlebell Snatch

*Build quickly to a max on each arm

-Went 35, 53, 72 with each arm ... felt strong, would be fun to try to 80 or 88 with this 

B) Back Squat

30X1; 3 Reps Every 3:30 x 4 sets 

*Building from last weeks loads

-275#, 315#, 335#, 345# ... felt strong on these 

C) 3 Sets NFT

Dual KB Rack Rear Foot Elevated Split Squats (rear foot on bench) 20X1 x 6/leg
rest 15sec
Alternating KB Strict Press 20X1 x 6/arm
rest 15sec
Strict Ring Dips AMRAP in 20sec
rest as needed between exercises - perform with quality
rest 90sec before next set 

-Complete with 2 x 35# for the squats, 2 x 53# for the press and went 16,14,15 for the dips 

D) 3 Sets @ Tough Effort

Row 500/450m
15 C2B Pull Ups
12 Alternating KB Thrusters 53/35
9 Strict HSPU
45 Double Unders
rest walk 3mins between sets

-Complete ... didn't time the rounds, just the rest ... kept it at 1:45-1:50 on the row, unbroken C2B each time, all thruster sets went 6/6 and HSPU went 5/4 ... 4/3/2 ... 4/3/2 ... a bit bummed how crappy these HSPU felt, but after the strict press and thrusters there wasn't much there... great conditioning, really enjoyed it. 

E) ROMWOD

-Complete