1/25/20

This morning was a fairly decent workout. I've had one of the toughest work weeks I've ever had... but I won my case on Thursday and got all my other work in this week... essentially didn't stop 'working' from the middle of Monday until 9 pm last night... only breaks were for sleep and squeezing in my workouts... this was pretty horrible, but I made it through the week, looking forward to relaxing over today and tomorrow. 

Warmup: 
3 Sets NFT
6 Half Kneeling DB Banded Press/arm
8 Dual KB Rack Cyclist Squats @ 30X0
20 Wall Psoas March (10/leg) - Slow and Controlled

+
Scapular Positional Strength and Active Mobility Work
Prone Controlled Articular Rotations x 4/reps (15sec to complete one rep) x 2-3 sets; rest as needed
*Hold tension throughout the body and try to inrease range each rotation

-Complete

A) Back Squat

20X1; 1.1; rest 15sec between 1's; Every 3:30 x 4 sets 

*Continue to build if you feel good. Execute great reps throughout.

-355#, 365#, 375#, 385# ... felt very strong, definitely more there ... looking forward to testing my 1 RM soon

B1) Barbell Front Rack Walking Lunge

20X0 x 8-10 steps; rest 60sec x 3

B2) Tall Kneeling DB Arnold Press

30X1; 4-6reps; rest 60sec x 3

-Complete, across at 135# for the lunges and 2 x 50# DB for the press ... kept these on the lighter side to move through them quickly ... still great accessory work 

C) 8mins Continuous Effort

2-4-6-8-10-12....continuing adding 2 reps per round
Strict Ring Dips
*10sec Pull Up Isometric Hold (chin over bar) between every set of dips. 

-Round of 16 dips + 10 dips ... this was a massive pump sash... really fun 

D) 3 Sets @ Tough Effort

Row 30/25 Cals
25 Wall Balls 20/14lbs
10 Burpee C2B Pull Ups
rest walk 2mins between sets

-Complete, didn't time the interval, only the rest ... felt very good on this, rowing and wall-balls were very easy