12/9/19

Had a very constricted schedule today... getting completely swamped at work ... but got in what I could over a 60 minute lunch... kept the weights lighter and moved through this as quickly as possible ... was nice to get a pump in and tune out from work stress for a bit. 

Warmup: 
3-5 Rounds NFT 
30sec Assault Bike (build pace each round) 
8/arm Filly Landmine Press 
10m Quadruped Crawl 
8 Banded Face Pulls

+

Shoulder Mobility 
3-4mins Kneeling Lat Stretch With Band and PVC

-Complete, 3 rounds 

A1) Seated Press

3131; 6,5,5; rest 45sec

A2) Dumbbell Cross Body Romanian Deadlift

4111; 5-7/arm; rest 90sec x 3

-Press across at 115#, deadlifts with 75# DB 

B1) Strict Handstand Push Up

30X0; AMRAP (-2); rest 30sec 
*AMRAP (-2) - as many reps as you can, being sure to stop short of failure by 2 reps) 
*Scale back to Pike Strict HSPU 
*Also OK to scale the range of motion back by placing an Abmat or two under your head

B2) Strict Pull-ups

41X1; 4-6reps; rest 30sec x 3 
*Maintain the neutral hand position and lean as far back as possible! 
*If you are struggling with pull ups still it is OK to jump to the top of the rep and just perform negatives

B3) Ring Body Saw

2020; 8-10reps; rest 90-120sec x 3

-Complete ... pull-ups were supposed to be on rings, didn't have them at the gym ... just did regular

C) 3-4 Sets NFT

10 Dual KB Deadlift 20X0 
40m Kettlebell Cross Body Carry (switch hands at 20m) 70/53 
10 Semi Supinated Grip Kettlebell Push Up 30X0 
20sec Chin Over Bar Tuck L Hold 
rest 90sec

*based on your energy levels and time restraints stop at 3 sets or complete 4.

-Complete, 3 sets with 2 x 53# KB for all movements