1/12/20

Today was a great workout... looked super simple and low volume on paper... but once I got through everything I was pretty tossed... great programming/great session. Looking forward to training tomorrow. 

Warmup: 

5 Sets @ 85% Effort
Run 200m
8 Burpees
30sec Ring Plank
rest 75sec

-Complete

A) Clean Complex

1 Segment Power Clean (1 second pause below knee)
3 Hang Power Clean Below Knee
rest 2-3mins between complexes x 4 sets

-198#, 220#, 242#, 253# ... felt very strong on all of these, used a belt for 253# 

B1) Overhand Deadlift (no hook-grip)

3030; 5-6reps; rest 30sec x 3

B2) KB Hang Power Clean

10-12reps; Touch and Go Style; rest 2mins x 3

-Across with 198# for the deads, 2 x 72# KB for the hang power cleans 

C) 3 Sets NFT

45sec KB Side Plank/side
rest 30sec
2 Turkish Get Up/arm TOUGH
20m Single Arm KB Overhead Carry (at the end of 2nd TGU)
rest 30sec
6-8/reps Tall Kneeling Zottman Curl @ 3011 

rest 90sec

-35# KB for the planks, 53# for the get-ups and overhead carry, 2 x 25# KB for the curls 

D) Row

30sec @ 95%
rest walk 4:00x 3

-20, 21, 20 cal