1/13/20

Today was a great workout, but I have to say I'm feeling a bit tired... lots of life/work stress going on and I'm looking forward to taking tomorrow off ... Having said that I am excited to get back to it on Wednesday after this work trip is over. 

Warmup: 
3 Rounds For Time @ 75% 
Row 18/15 Cals (build pace each round) 
6 Single Arm Bottoms Up Kettlebell Press L 
12 Banded Face Pulls 
6 Single Arm Bottoms Up Kettlebell Press R

*control your pace and focus on quality of each movement

-Complete ... 1 red band for the face pulls and 18# KB for the press 

A1) Strict Press

30X1; 5,5,4; rest 30sec

A2) Alternating Kettlebell Push Press

30X0; 5/arm; rest 30sec x 3

A3) Wide Grip Strict Pull Up

30sec Perform as many sets of 3 pull unbroken as you can; rest 2mins x 3

*must come off the bar after every 3 reps and must complete 3 reps witout stopping

-Complete, went 95# x 5, 125# x 5, 145# x 4 ... used 2 x 35# KB across ... pull-ups were 15/12/12 

B) 3-4 Sets Not For Time

10 Split Stance Single Arm Russian Swings R 
10 Split Stance Single Arm Russian Swings L 
rest 15sec 
30sec AMRAP Deficit Kipping HSPU 4/2" 
rest 15sec 
:20 L-Sit Ring Dip Support Hold
rest 90sec

-Complete, 3 sets , used 53# for the swings, got 10/9/9 for the HSPU (each set unbroken) ... the swings were interesting, really fired up my glutes much more than a traditional swing 

C) 3 Sets @ 85% Effort

Run 100m 
9 Hand Release Push Ups 
12 American Kettlebell Swings 53/35 
15 C2B Pull Ups 
12 American Kettlebell Swings 53/35 
9 Hand Release Push Ups 
Run 100m 
rest walk 2mins

-Complete, didn't time the intervals, but each set unbroken 

D) 3 Sets

20 Reverse Grip Tricep Kick-Backs (20# DB) (10 each arm) 
10 BB Curls (75#)
Rest :60

-Complete ... this was not part of the program, but had a little time and wanted to finish off with a nice arm pump