1/05/20

Had a solid workout today, nothing too crazy, lower intensity day, but enjoyed all of it and left the gym feeling refreshed. 

Warmup: 

3 Sets @ 85% Effort
Row 200/175m
6 Burpee Box Jump Step Down 24/20"
rest 75sec

3 Sets @ 85% Effort
Row 200/175m
10 Toes to Ring
-Complete 

A1) Muscle Clean

3,2,2; rest 60sec

A2) Knees to Bar

40X0; 5-7reps; rest 90-120sec x 3

-Complete ... went 185# x 3, 205# x 2, 215# x 2 ... the sets at 215# may have been power cleans, slight rebend, especially on the second one ... knees to bar were tough, had never done these before, but they were a good core exercise. 

B) Clean Complex

1 Segment Clean Deadlift 3131
3 Segment Clean Pull (only 1 pause below knee)
rest 2-3mins between complexes x 4

-Complete ... went 225#, 275#, 295#, 315# 

C1) Glute Ham Raise

31X1; 4-5reps; rest 30sec x 2

C2) Dumbbell Cross Body Muscle Snatch

6-8/arm; rest 90sec x 2

-Complete, 70# DB for the snatches 

D) Row

20sec @ 97% (full effort pulled back a touch for control)
rest 1:40 x 4

-Complete, was getting 13-14 calories each interval

E) 3 Sets NFT

3 Turkish Get Up/arm TOUGH
6-8/arm Seated Alternating Dumbbell Curl @ 3011
60sec Side Plank/side

-Complete, 53# KB for the get-ups, 2 x 25# DB for the curls ... could possibly gone heavier on the get-ups, but overall 53# was tough enough, especially on my left arm. Looking forward to getting strong at these. 

F) Bicep Pump conditioning (not part of the program):
Every 3 for 9 (3 sets) of: 
15 Supinated Grip Lat Pull-Downs (100#)
15 DB Hammer Curls (2 x 35# DB)

-Complete, great finisher, just threw this in there myself at the end, got a massive bicep pump out of this.