1/16/20

This morning was a good workout, felt fit on everything and enjoyed the session. 

Warmup: 
Turkish Get Up - 4 reps/arm
+
3 Sets NFT
15m Banded Pull-Throughs
rest 15sec
30sec Extended Ring Body Saw Isometric
rest 15sec
:30 HS Hold (against wall)
rest 60sec

-Complete

A1) Banded Deadlift

Concentric only - 02X1; 3.3.3 reps @ 55-60% rest 15sec/90sec x 3

A2) Close Grip Bench Press

20X1; 4,3,2; rest 2mins x 3

-Went 220#, 242#, 264# for the deadlifts 
-Went 195# x 4, 205# x 3, 215# x 2 for the bench 

B) 2 Rounds Not For Time

6-8/leg Single Leg Dual KB Romanian Deadlift
30sec Dual Kettlebell Hollow Rock

-2 x 72# for the deads
-2 x 18# for the hollow rocks

C) For Time @ 90%

18-14-10-6
See-Saw Dumbbell Bench Press
See-Saw Bent Over Row
Handstand Shoulder Taps 

*Choose a challenging load for your Bench/Bent over Row - Same weight for both

-Complete, 2 x 70# DB 

D) Conditioning 

7mins @ 75% Effort

5 Dual KB Clean 53/35
5 Dual KB Thruster 53/35
30m Dual KB Rack Carry 53/35
10 GHD Sit Ups (15 Regular Sit Ups)

rest 3mins

7mins @ 75% Effort
10 Strict Pull-ups
3 Wall Walks
4 Alternating Turkish Get Ups 53/35 (2/arm)

*75% Effort - We are working on sustainable paces for the work moving forward. Continue to think about the grinder paces from weeks past and stay consistent.

-4 Rounds
-2 rounds + 5 strict pull-ups