1/11/20

Had a great workout this morning, really enjoyed myself in the gym today. Felt strong on the lifts and fit on the conditioning. Looking forward to hitting it again tomorrow. 

Warmup: 

3 Sets NFT
6 Single Arm KB Bottoms Up Z Press/arm
6 Dumbbell Suitcase Cyclist Squats @ 4111
20 Plank Psoas March (10/leg)

+
Scapular Positional Strength and Active Mobility Work
Standing Controlled Articular Rotations x 6/arm (10sec to complete one rotation) x 2 set/each arm
*Hold tension throughout the body and try to inrease range each rotation

-Complete

A) Back Squat

30X1; 2 Reps Every 3:30 x 4 sets 

*Building from last week's loads

-315#, 345#, 365#, 375# ... got all these easily, much more there ... most weight I've had on my back in a while (before marathon). 

B1) Kettlebell Rack Reverse Lunge to Knee Lift

20X1 x 4-6/leg; rest 60sec x 3

B2) Dual KB Elevator Strict Press

4-6reps (1sec pause at each of 3 positions); rest 60sec x 3

-Complete, 1 set with 2 x 35# KB, 2 sets with 2 x 53# KB 

C) 6mins Continuous Effort

1-2-3-4-5-6-7-8....continuing adding 1 rep per round
Strict Pull Ups 

*15sec Ring Dip Support between every set of pull ups

-Complete, 8 Pull-ups + :05 support hold ... massive pump, great stuff 

D) 3 Sets @ Tough Effort

15 Toes to Bar
15 Dumbbell Front Squats (2 x 50/35# DB)
15 Strict Ring Dips
20/15 Cal Assault Bike
rest walk 3mins between sets

-Complete ... fun interval work, felt fit, unbroken TTB and squats, but had to break up the dips quite a bit ... went 10/5 ... 10/3/2 ... 8/4/3 ... chest/tris were smoked from part B and C.