12/29/19

This morning was a great workout. Longer session overall, but felt much today than I did yesterday... the last 14 minute conditioning piece was from a few weeks back, but I had missed that workout while traveling and had done a Crossfit gym's class workout instead. Happy to get it in and enjoyed myself throughout this session. Rest tomorrow and then going to knock out 5 days of workouts in a row, which I am looking forward to. 

Warmup: 

3 Sets @ 85% Effort
Assault Bike 16/13 Calories
7 Box Jump Step Down 24/20"
rest 75sec

3 Sets @ 85% Effort
Assault Bike 16/13 Calories
10 Ring Rows
rest 75sec x 3

-Complete

A1) Muscle Clean

4,4,4; rest 60sec

A2) Strict Toes to Bar

3110; 6-9reps rest 90-120sec x 3

-185#, 195#, 195# for the cleans, 6 reps each time for the TTB... rough. 

B1) Segmented Clean Deadlift

3131; 3,2,2; rest 45sec

B2) Clean Pull

5,5,5; rest 2mins

-225#, 275#, 325# for the segmented deads and then 225#, 275#, 275# for the pulls 

C1) Glute Ham Raise

30X1; 5-6reps; rest 30sec x 3

C2) Single Arm Dumbbell Muscle Snatch

6-8/arm; rest 90sec x 3

C3) Alternating Dual KB Windshield Wipers 
12 reps; rest 30sec x 3

-Complete, 70# for the DB snatch and 2 x 53# for the wipers 

D) Row

10sec @ 100%
rest 1:20 x 5 sets

-Complete, was getting 7 cals each interval

E) 3 Sets NFT

5 Mixed KB Rack Overhead Tall Knee to Standing R
5 Mixed KB Rack Overhead Tall Knee to Standing L
10 Ring Body Saw
Hammer Curl Drop Set 6.6.6 @ 20X0
*18 total reps - start heavy and after every 6 reps drop to the next lighter DB

-2 x 53# KB and 50s, 40s, 30s # DBs for the curls, fun/difficult pump

F) 14 Mins Continuous Work Grinder

5 Single Arm Turkish Sit Up R
5 Single Arm KB Z Press R
3 Wall-Walks

5 Single Arm Turkish Sit Up L
5 Single Arm KB Z Press L
100m Run

-4 Rounds with a 35# KB ... this was WAY harder than I thought it would be. Great workout, fun stuff.