1/26/20

Cut the warm-up short due to time/space issues, but still had an overall solid workout. I was surprised how strong I felt on everything given I had fasted about 16 hours prior to this, with 7 hours of that being awake (woke up at 0500 and trained at 1200). Overall very enjoyable day in the gym, looking forward to training tomorrow.

A) Clean Complex

1 Power Clean
2 Hang Power Clean
rest 2-3mins between complexes x 5
*build load but keep the footwork clean

-225#, 235#, 245#, 255#, 265# ... all sets unbroken, felt strong 

B1) Clean Grip Deadlift No Hook Grip 

2020 x 8,6,4 reps; rest 30sec

B2) Dual Russian Kettlebell Swing

10-12reps; rest 2mins x 3

-275# x 8, 315# x 6, 325# x 4, swings with 2 x 53# KB

C) 3 Sets NFT

45sec Side Plank/side
rest 30sec
30m KB Cross Body Carry/side
rest 30sec
10 Dual Hammer Curls 20X0
rest 30sec

-Complete, 2 x 72# KB for the carries, 2 x 40# DB for the curls 

D) Conditioning 
8mins @ 75% Effort
8 KB single Arm Suitcase Deadlift 70/53 R

8 KB single Arm Suitcase Deadlift 70/53 L

30m Farmer's Walk

50 Double-Unders

Rest 2 minutes

8mins @ 75% effort

1 Wall Walk

20sec Wall Facing HS Hold

6 Single Arm KB Turkish Sit-ups R 

6 Single Arm KB Turkish Sit-ups L

14 Box Step Ups 24/20"

-5 Rounds
-3 Rounds + :20 wall facing handstand hold 

E) Row

50sec @ 95%
rest walk 5mins x 2

-29 Cals, 29 Cals