12/21/19

Had a decent workout today, had to modify a couple things due to not having equipment / enough weights,  but made the best of it and still got it in a good session. 

Warmup: 
2 Rounds - CNS PREP
5 Kneeling Jumps
5 Single Leg Box Jump/leg

3 Rounds - Build pace a little each round
10 Dumbbell Power Clean and Jerk
Row 200m
rest 60sec

4 Rounds - Slow Down and Control
10 Rower Pike Ups 2020
10 Seated Banded Rows 2020 

-Complete

A1) Muscle Clean

5,5,5; rest 60sec

A2) Strict Toes to Rings

3110; 6-10reps rest 90-120sec x 3

-Cleans went 135#, 145#, 145# 

B) Segmented Clean Deadlift

3131; 4,4,3,3; rest 2-3mins

*TEMPO - 3 seconds on the way up stands for 3 x 1sec pauses as demostrated in the video. For the lowering phase do not pause, just lower in 3 seconds.

-195# for 4s, 215# fors 3s 

C1) Hamstring Curl Machine

3012; 5-8reps; rest 30sec x 3

C2) Below the Knee Single Arm Dumbbell Muscle Snatch

8-10/arm; rest 30sec x 3

C3) Barbell Preacher Curl

3131; 6-8reps; rest 90-120sec x 3

-Complete ... 65# DB for the snatches ... don't remember the other weights

D) 3 Sets NFT

10 Dual KB Overhead Tall Kneeling to Standing (5/leg)
3 Top and Bottom Loaded KB Windmills/side
10 Dual KB Turkish Sit Up

-Complete, 2 x 20# KB ... this was the heaviest pair the gym had, went through this 3 rounds with no rest, got quality movement in and enjoyed myself 

E) Burnout Set

1 set of 50 reps of Cable Curls*

*start at 50# and drop 5# every time you hit failure until you accumulate 50 total reps 

-Complete ... I think I ended at 25# ... got a big pump finisher out this. Not part of the program, just added it in.