12/19/19

Today was a solid workout ... not to taxing, but very enjoyable. I liked the challenge of the conditioning piece today... throwing around the 72# KB was a good challenge. 


Warmup: 

3 Sets NFT
20sec/leg Behind the Neck Weighted Single Leg Sorenson Hold
rest 15sec
20sec Single Leg Extended Reverse Plank Bridge/leg
rest 15sec
20sec L-Sit on Rings (scale back to Tuck)
rest 15sec
25' Perfect Stretch Walk
rest 60sec

-Complete

A) Frog Stance Deadlift

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

*wave load

-245# x 5, 315# x 4, 365# x 3, 295# x 5, 315# x 4 

B1) Glute Bridge Close Grip Bench Press

40X1; 3-5; rest 45sec x 3

B2) Alternating Dumbbell Bent Over Row

20X2; 5-7reps/arm; rest 90sec x 3 sets

-165# x 5, 175# x 4, 185# x 3 ... this tempo rocked me ... across at 2 x 60# DB for rows 

C1) Dumbbell Single Leg Romanian Deadlift

3111; 5-7/leg; rest 60sec x 2

C2) Half Kneeling KB Clean and Windmill Press

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

-2 x 60# DB for the deads ... 35# for first set of KB and then 53# for second set 

D) 14mins Continuous Work Grinder

15 Dual Kettlebell Deadlifts 70/53
30m Filly Carry/arm 70/53
12 Elevated Feet Push Up 20X0
75 Double-Under 

-3 Rounds + 30m carry 

E) ROMWOD

-Complete