Today was a decent workout ... was a bit of a mix of two workouts, cherry-picked out what I thought would be a good mixture... was some solid conditioning and a nice pump finisher. Overall had a good time and I am really excited for rest tomorrow and a few days of reload on the front end of next week. Crazy life/work/travel stress has mad the last few weeks tough, really looking forward to winding down a bit.
Warmup
2-3 Rounds
Row 2mins
6 Inchworms
20 Bodyweight Standing Calf Raise 11X1
-Complete
A.
KB Clean and Jerk Benchmark
Every 90sec x 8 sets - start from a moderate load and build up in weight every few sets if you can
3 Dual KB Russian Swing
4 Dual KB Clean
5 Dual KB Push Press
6 Alternating Dual KB Front Rack Reverse Lunge
*Move on to part C after the 8 sets have concluded
-35# for 3 sets, 53# for 3 sets, 72# for 2 sets ... those last two sets were tough, but overall this was enjoyable and good conditioning
B.
For Time
6-4-2
Deadlift 315/265lbs
Wall Walks
Directly into
8-6-4
Deadlift 275/215lbs
Strict Dips
Directly into
10-8-6
Deadlift 225/175lbs
Hand Release T Push-Up
-11:30 ... this was a bit more difficult than I thought it would be ... definitely times during my life when I would have done this much faster, but got through it and had fun.
D.
For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar or K2E
KB Gorilla Row (R + L = 1 Rep) 53/35lbs
-This took about 5-6 minutes, don't remember the exact time
1. KB Curl x 12reps
2. Elbow Plank Press Ups x 15reps
3. Straight Arm Banded Lat Pull Down x 20reps
rest as needed between movements and sets
-Complete, 35# KB for the curls, 1 red band on the lat pull downs
G.
3 Rounds
20sec EZ Barbell Curls (60#)
10sec Rest
20sec EZ Barbell Lying Tricep Skull Crushers (60#)
10sec Rest
20sec Dragon Flags
40 sec rest
-Complete ... big pump finisher, was fun... getting around 10-15 reps each interval
Cooldown
3mins Per Station
1st. T Spine Can Opener
2nd. Twisted Cross R
3rd. Twisted Cross L
-D/N complete
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