12/13/19

Today was an okay workout... fasted the entire morning before hitting this up... felt very flat, but got in what I could. Overall got a decent workout... fasting is difficult and it seems to not be conducive to performance. 

Warmup: 
3 Sets NFT
6/arm 30X1 Tall Kneeling Filly Press/arm
30sec Single Arm KB Overhead Split Stance Isometric/leg
+
Scapular Positional Strength and Active Mobility Work
Seated Shoulder Abduction (Band Pull Aparts) - 8-15reps (2sec hold each rep) x 2-3 sets

-Complete

A) 10 Rounds KB Flow

2 Single Arm Kettlebell Suitcase Deadlift
2 Single Arm Kettlebell Snatch
2 Single Arm Kettlebell Clean
2 Single Arm Kettlebell Push Jerk
*switch arms every round, 5 rounds/arm

-Complete, 2 sets with 53# KB, 3 sets with 72# KB

B) Back Squat

31X1; 2.2 Reps; rest 20sec between 2's; Every 3:30 x 4 sets 

*Cluster Set - 4 total reps but you will stop after 2 reps - plce the bar back on the rack and then after 20sec, pick back up and continue for the last two sets

*On your top set try to build from last week

-Complete, 275#, 285#, 295#, 305# (top set last week was 285#)

C1) KB Front Rack RNT Reverse Lunges 

31X1; 4-6/leg; rest 30sec x 3 sets

C2) Incline Dumbbell Bench Press

40X0; 6-8reps; rest 30sec x 3 sets

C3) Close Grip Parallette Tricep Push Up

10X0 (burn out set - go until you feel that burn but don't hit failure); rest 2mins x 3 

-Complete, 2 x 44# + 1 red band for lunges, 2 x 60# for incline press ... was getting 10 push-ups each time

D) 4 Sets

15 Burpees 

15 Kipping Pull Ups
10 Kipping HSPU 

20 Wall Balls 20/14
rest walk 90sec between sets

*Aim to complete an unbroken set of each exercise that falls within the rep range prescribed.
*If you lack the HSPU skill, this week scale HSPU back to Kettlebell Push Press
*Pull Up Scale - start with lower reps if needed and or move towards an assisted pull up of some sort.

-Complete ... didn't time the intervals, just the rest ... everything unbroken but the HSPU... had to break up the last two sets of that into 6/4 ... which was kind of embarrassing, but after part C my triceps were smoked.