1/20/20

This morning was a great workout... was a bit tired this morning from a very busy weekend, but once I got warmed up and moving I felt very strong and fit during this workout. 

Warmup: 
3 Rounds For Time @ 75% 
Row 300m (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 ... used a 26# KB and 1 red band 

A1) Strict Press

22X2; 4,3,2; rest 30sec

A2) Filly Push Press

40X0; 3-5/arm; rest 30sec x 3

*KB Rack can be heavier than the dumbbell pushing arm

A3) Chest to Bar Pull-Up

AMRAP Unbroken Strict; Max Reps in 1 set; rest 2-3mins x 3

-135# x 4, 145# x 3, 165# x 2 ... 3 sets of 5 each arm with a 50# DB and 53# KB ... C2B went 12/9/9 

B) 3-4 Sets Not For Time

10 Split Stance Dual Russian Swings R 
10 Split Stance Dual Russian Swings L 
rest 15sec 
AMRAP Strict Handstand Push Ups Unbroken 
rest 15sec 
4 Dead Hang to Inverted (lower as slow as you can back to the bottom) 
rest 90sec

-2 x 35# KB for the swings, HSPU went 10/9/10 ... never done a dead hang to inverted before, this is definitely a new skill to put in some work on 

C) For Time @ 80-85-90%

12-9-6 
Ring Push Up 
Box Jump Step Down 24/20" 
*AB 10/8 Cals After Each Set 
rest walk 2mins x 3 Sets

*Each set you will perform the full 12-9-6 workout meaning each movement gets 27 reps each with 3 cycles on the bike 
*Every set increase your speed and shorten your total time

-Complete ... didn't get the time on these intervals, but got each set unbroken in under approximately 3 minutes ... good/simple conditioning 

D) ROMWOD

-Complete