10/15/20

 Today was not a great workout. I have a very high level of life/work stress and I was unable focus or enjoy my time in the gym today. I have probably worked out too many days in a row and have too much on my plate in work/life generally ... got in everything, but did not have fun or enjoy it. 

Warmup

Bottoms Up Kettlebell Side Plank x 20sec/arm

Scapular Push Up on Elbows x 12

Elevator Ring Row x 3 reps (hold 3-4sec at each position - bottom, middle, top, middle, bottom)

x 2-3 Sets

-Complete

 

A1) Landmine Press Variety:

3 Standing Landmine Press R 30X0 + 3 Half Kneeling Landmine Press R 30X0 + 3 Tall Kneeling

Landmine Press R 30X0; rest 15sec

3 Standing Landmine Press L 30X0 + 3 Half Kneeling Landmine Press L 30X0 + 3 Tall Kneeling

Landmine Press L 30X0; rest 60sec x 3

A2) T-Bar Row: 30X1; 10-12 reps; rest 60sec x 3

-70#, 80#, 80# one the presses ... 95#, 115#, 135# on the T-Bar rows for 3 x 12  

 

B1) Alternating Dumbbell Floor Press: 8-10/arm; 30X0; rest 60sec x 3

B2) Dumbbell Bicep Curl Eccentrics: 61A1; 6-8/reps; rest 60sec x 3

• Go slightly heavier than last week and control the lowering for 6 sec rather than last week’s 4 sec.

-2 x 75# for 3 x 8/arm on the floor press ... went with 35#s for 3 x 6 on the curls ... used 50#s last week and I was barely getting the 4 second eccentric on those... no way I could have done 6 seconds at that weight. 

 

C1) KB Core + Press Complex:

1 Single Arm Bottoms Up Turkish Sit Up

1 Single Arm Bottoms Up KB Z Press

1 Bottoms Up Turkish Get Up

x 3 Sets R

rest 15sec

1 Single Arm Bottoms Up Turkish Sit Up

1 Single Arm Bottoms Up KB Z Press

1 Bottoms Up Turkish Get Up

x 3 Sets L

rest 30sec x 3

C2) Supinated Strict Pull up: 21X1; 6-8 reps; rest 30sec x 3

C3) Dual Dumbbell Upright Row: 20X2; 10-12reps; rest 90sec x 3

-26# KB across for the KB complexes ... maybe could have increased the loading to a 35# here, but these reps were sketchy at 26# on the my left arm ... always has been a tough movement for me. 

D) 

5 Sets @ 75-85% - Progressive (start at a 75% effort and progress to 85% on the last set) All should feel sustainable for the full time:

21 Cal Assault Bike 

18 Push Ups

15 Steps Single Arm KB Overhead March/arm (70/53#) 

12 Single Arm KB Snatch (70/53# - 6 per arm) 

9 Cal Ski

Rest walk 2:00 (decrease rest by 15sec every round)

-Complete ... total time of about 28 minutes ... overall was good conditioning, but I was just in too negative a mood to enjoy it. Got it done though.