12/11/19

This morning was a really solid workout, I really enjoyed it. I felt a little 'flat' this morning... have had a bit of a stressful week and this is my third day on in a row. Pushed through this and still got as much intensity out of this as I could. Really enjoyed the conditioning piece. 

Warmup: 
3 Sets NFT
20sec/leg Single Leg Sorenson Hold
rest 15sec
30-40sec Extended Reverse Plank Bridge
rest 15sec
20sec L-Sit on Parallettes
rest 15sec
30' Ostrich Walk
rest 60sec

-Complete

A) Frog Stance Deadlift

2121; 6,5,4,6,5; rest 2-3mins

*wave load - second set of 6 and 5 are heavier than the first set of 6 and 5

Example
6 - 100lbs
5 - 120lbs
4 - 140lbs
6 - 120lbs
5 - 140lbs 

-Complete went 245# x 6, 315# x 5, 335# x 4, 315# x 6, 325# x 5 ... this was tough as hell on my hamstrings/glutes ... very difficult variation of deadlift for me. 

B1) Close Grip Bench Press

31X1; 4-6reps; rest 45sec x 3

B2) Single Arm DB Bent Over Row

30X1; 6-8reps/arm; rest 90sec x 3 sets

-Complete ... 165# across for the close-grip bench, 50# DB for the rows ... rough tempos 

C1) Deficit Landmine Single Leg RDL

4010; 5-7/leg; rest 60sec x 2

C2) Tall Kneeling Landmine Oblique Twist

8-10/side; slow and controlled throughout range of motion; rest 60sec x 2

-Complete ... 95# bar for the deadlifts, 45# bar fo the twists 

D) 14mins Continuous Work Grinder

10 Dual KB Cleans 53/35
30m Dual KB Rack Carry 53/35
10 Incline Kettlebell Bench Press 53/35
Row 15/12 Cals at Damper 10

-Complete ... Don't remember the exact rounds ... I didn't count them but I think it was around 5 or 6 ... got a great pump out of this, really enjoyed it, great finisher. 

E) ROMWOD

-Complete