6/16/20

AM Workout (0700)

Warmup

3 Sets

5 Single Arm Suitcase KB Deadlifts R

5 Single Arm KB Cleans R

5 Single Arm KB Push-Press R

20 Single Arm KB Overhead March Steps R

5 Single Arm Suitcase KB Deadlifts L

5 Single Arm KB Cleans L

5 Single Arm KB Push-Press L

20 Single Arm KB Overhead March Steps L

-Complete, across with a 35# KB 

A.

Superset

Segmented Clean Deadlift; 3131 (with straps); 6-8 reps; rest 45 seconds x 4 sets

Half Kneeling Barbell Press; 20x2; 4-5 reps/knee; rest 45 seconds x 4 sets

-235# for 4 x 8 on the deadlifts
-125# for 8,7,7,7 on the presses... rough. 

B.

Deficit Landline Single Leg RDL; 3010; 8-10/leg; rest 45 seconds x 4 sets

Single Arm DB Push-Press; 30x1; 8-10/arm; rest 45 seconds x 4 sets*

*explosive tempo on the way up - slow controlled lowering to the shoulder in 3 seconds before initiating the next repetition

-95# for 4 x 8 on the single leg RDL
-50# across for 4 x 20 reps (10 each arm) on the DB Push-Press 

C.

For time, at 85% effort:

4-6-8-10-12-14-16

L-Sit lift Overs (35# KB)*

*6/5 Cal Ski between sets 

rest 2 minutes

2-4-6-8-10-12-14

Knees-to-Elbows*

*6/5 Cal Bike between sets

-Complete ... I think these took me between 6 and 7 minutes for each one... simple conditioning, but felt tough mostly because of how wrecked I was from parts A and B. 

PM Workout (1830)

A.
Bench Press
1 x 10 @ 120#
1 x 5 @ 175#
3 x 5 @ 205#

-Complete ... cut out of the accessory stuff due to time constraints, but just hit my bench numbers for the day ... took about 10 minutes