12/20/19

Today was a solid workout, got in and out of the gym quickly, but got a great workout. Enjoyed the squats and the Crossfit style intervals at the end. 

Warmup: 
3 Sets NFT
6 Single Arm KB Z Press/arm
30sec Kettlebell Rack 1/4 Squat Pulse
20 Psoas March

+
Scapular Positional Strength and Active Mobility Work
Seated 45 Degree Incline Shoulder Abduction (45 Degree Incline Band Pull Aparts) - 8-15reps (2sec hold each rep) x 2-3 sets

-Complete, solid warm-up 

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 a 53# KB and 3 sets with a 72# KB ... fun stuff 

B) Back Squat

31X1; 1.1 Reps; rest 15sec between 1's; Every 3:30 x 4 sets 

*Cluster Set - 2 total reps but you will stop after 1 rep and place the bar back on the rack and then after 15sec pick back up and continue for the last two sets

*On your last couple sets try to build from last week

-275#, 305#, 325#, 335# ... strongest I've felt squatting in a while

C1) Rear Foot Elevated Split Squat

DB Suitcase Loaded; 21X1; 6-8/leg; rest 30sec x 3 sets
*box height is 6-8"

C2) Alternating Dumbbell Incline Bench Press Top Down

22X0; 6/arm; rest 30sec x 3 sets

C3) DB Skull Crushers

10X0 (burn out set - go until you feel that burn but don't hit failure); rest 90sec-2mins x 3 

-Complete ... used a 50# DB for split squats, 70# DB for incline bench and 2 x 25# for DBs 

D) 4 Sets @ Tough Effort

Row 20/18 Calories
14 Dumbbell Front Squats 50s/35s
12 C2B Pull Ups
12 Ring Dips
rest walk 90sec between sets

-Complete, didn't time the intervals ... just the rest periods, enjoyed this, really fun stuff.