1/29/20

Today was a solid workout... albeit my 5th day on and I am looking forward to sleeping in and resting tomorrow. 

Warmup: 
3 Sets
6 Half Kneeling Bottom Up Kettlebell Press/arm
12 Side Plank Rotations/arm
16 Banded Hip Thrusts

-Complete

A) Banded Deadlift 

02X1; 2 reps @ 60-65% every 45sec x 12 sets 

-Went across at 305# and 1 red band 

B) Close Grip Bench Press

Build to a 1RM

-185# x 5, 205# x 2, 215# x 1, 225# x 1, 235# x 1 ... didn't have a spotter here and went through this quickly ... 235# was 10# over where I was at during the start of the cycle and this felt much easier than the 225# I hit at the beginning of the cycle ... I have always sucked at benching and even sucked more at close grip benching... overall still happy with this. 

C) Renegade Row

5mins AMRAP @ 53/35# KB 

-32 Reps ... I think I lost count here, I really don't remember ... I kind of blacked out and just went as hard as I could. Big pump. 

D) Unbroken For Time

12-11-10-9-8-7-6-5-4-3-2-1
Kettelbell Swing 70/53
*must put the bell down between every set and every set must be unbroken to continue on.
*scale back to 53/35 if needed

-3:35 ... this is :20 faster than when I hit this at the beginning of the cycle ... very grippy

E) 3 Sets:

40m KB Fron Rack Carry (2 x 72# KB)
Strict Toes-to-Bar x 6 reps 
Rest 2:00 

-Complete ... there was supposed to be a 20 minute aerobic conditioning piece here, but I was so beat up I just cut it down to some accessory work and called it a day.