Rest Day…

Had to fly back to Ma. 

Death by Double Kettlebell Front Squat…

Minute 1 -1 Kettlebell Front Squat (35)

Minute 2 -2 Kettlebell Front Squats

Minute 3 -3 Kettlebell Front Squats

…until you run out of time or tap out

Q12 rounds + 6 reps. 85 reps total. 

AVG HR - 136 BPM

MAX HR - 159 BPM

@ LHP

Shoulders & Traps - Kettlebells…

KB See-Saw Press - 8x8 @ 35lbs*

KB Iron Cross - 8x8 @ 35lbs*

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Strict KB High Pull - 3x5 @ 35lbs

AVG HR - 140 BPM 

MAX HR - 165 BPM

"Arms - 25s & 50s”

Kettlebell Cheat Curls: 53lbs

Kettlebell Skull Crushers - 53lbs 

*Try to get 25 reps in 3 working sets.

Cheat Curls: 5-5-5-5-5  reps 

Skull Crushers: 8-8-7 reps 

Then: 

Kettlebell Curls: 35lbs

Kettlebell Skull Crushers - 35lbs 

*Try to get 50 reps in 3 working sets. 

Curls: 20-15-15 reps 

Skull Crushers: 20-15-15 reps 

Effective and painful! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Roof Headbanger Pull Ups - 3x8 

“Headbanger pull-ups are one of the best body weight exercises to build up your biceps. To perform headbanger pull-ups you pull yourself up to the bar (roof) and then push and pull horizontally, head in line with the bar”. - Strength and Physique

AVG HR - 137 BPM

MAX HR - 160 BPM

Rest Day…

Enjoyed our last day in Scottsdale in the sun by the pool. Back at it tomorrow in LHP!  

Chest/Back…

Incline DB Press - 5x8 @ 65lbs

Incline DB Row - 5x8 45lbs

Incline Smith Machine BP - 5x8 @ 135lbs 

Then,  3x5 @ 185lbs

Reverse Smith Machine Row - 5x8 @ 135lbs

Then, 3x5 @ 185lbs

Cash Out: Gironda Sternum Chin-up - 4x5[

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variaztions first before trying it. - T Nation

AVG HR - 122 BPM

MAX HR - 143 BPM

@ Fairmont Princess Scottsdale

Rest Day…

Travel to Arizona for Leaders Trip 

“Boss Man”…

5 round for Time:

One-arm Devils Press - 5/5 @ 25lbs

400M Run

18:37 (PR of 2:54! 

Previous attempt was 20:31 on 9/23/22

That’s a burner. 

The Devil Press is a potent, full-body movement that combines the movement pattern of a Burpee with the load of a dumbbell or kettlebell. The athlete will challenge their strength, flexibility, and—when performed at higher speeds—cardiovascular endurance

AVG HR - 145 BPM

MAX HR - 166 BPM

“Hel”…

AFAP:

10 Rounds for Time

3 Man Makers (35)

1 Wall Walk

31:56 

Cash Out: TRX Face Pull - 3x8

AVG HR - 128 BPM

MAX HR - 155 BPM

"Arms - 50s”…

Kettlebell Curls: 35lbs

Kettlebell Skull Crushers - 35lbs 

*Try to get 50 reps in 3 working sets. 

Curls: 25-15-10 reps 

Skull Crushers: 25-15-10 reps 

Effective and painful! 

Kettlebell Hammer Curls - 5x5 @ 53lbs

Diamond Push Ups - 25-15-10

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Kettlebell Squat & Curl - 3x5 @ 70lbs

Wide Grip Chest-to-Roof Pull Ups

AVG HR - 126 BPM

MAX HR - 156 BPM

“Kettlebell Lynne - 100s”

Kettlebell Floor Press: 35lbs

Kettlebell Row: 35lbs 

*Try to get 100 reps in 3 working sets. 

Press: 50-30-20 reps 

Row: 50-30-20  reps 

Effective and painful! 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Kettlebell High Pull - 5x5 @ 35lbs

Upper Clavicle Raise - 5x5 @ 35lbs*

*this exercise trains both delts and the upper clavicle of the chest. 

Kettlebell Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx. *Using the kettlebells increases the range of motion! 

AVG HR - 127 BPM

MAX HR - 156 BPM

Double Kettlebell Deadlift…

10x3 @ 150lbs each. 

*300lbs total. 

Grip is a limiting factor. 

@ The Trails 

Rest Day…

Second consecutive rest day for the first time in a long time

Rest Day…

It’s been almost 3 weeks since my last rest day. 

"Mutt Bar Lynne"...

5 Rounds For Max Reps

Mutt Bar Floor Press - 66lbs

Mutt Bar Rows - 66lbs

Floor Press: 30-30-30-30-30

Rows: 30-30-30-30-30-30

300 total reps! (Used overhand grip, neutral grip and reverse grip.  

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: Max Chin Over Roof Pull-ups - got 30! 

AVG HR - 114 BPM

MAX HR - 142 BPM

Kettlebell Manmakers….

20 Reps @ 53lbs (106)

Manmakers are a combination of a pushup, renegade row, squat clean, and thruster.

“A well designed exercise that sends your heart rate through the roof, maximizes calorie burn during and after exercise (see EPOC), stimulates muscular endurance, and helps develop symmetry by working antagonist muscles”. - EpicFitnessTraining.Com

AVG HR - 118 BPM

MAX HR - 153 BPM

Mutt Bar Dumbbell Complex - Shoulders..

Lateral Raise 21s - 7 lower half/ 7 upper half / 7 full range of motion - 3 sets. 63 reps total. 

Lean-over Cross Body Front Raise - 3x8 @ 20lbs (changing your body position changes the stimulus). 

Kettlebell Halo - 5x5/5 @ 53lbs

AVG HR - 116 BPM

MAX HR - 143 BPM

@ LHP

"Kettlebell Cindy Bro Style"...

Ten Rounds of: 

5 Reverse Grip KB Pendlay Rows (53)

10 Strict KB Curls (35)

15 CG Push Ups

*rest as needed in between sets. 

300 total reps. 

AVG HR - 124 BPM

MAX HR - 161 BPM

*You can do this workout two ways: as an AMRAP 20 as more of a CrossFit style workout or 10 rounds not for time focusing on recovery in between sets. 

You can also slightly change the exercises. 

For example: reverse Pendlay rows instead of regular Pendlay rows, EZ Bar curls instaed of regular barbell curls, close grip push-ups instead of regular push-ups. Etc…

@ LHP

“Power Floor Fly Lynne"

Kettlebell Power Floor Fly: 53lbs*

Mutt Bar Rows: 66lbs 

Fly: 15-15-15-15-15 reps 

Row: 15-15-15-15-15  reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

* “The power floor fly is basically a cross between a flye and a dumbbell bench press. The elbows stay at roughly a 90 degree angle. This is normally done on a flat or inclined bench.

With this floor version, the triceps should touch the floor but not the dumbbells. This makes the chest do more work without compromising shoulder health. Pause briefly at the bottom of each rep”. - T Nation

Cash Out:

TRX Fly/Row Combo - 5x8/8

Ab Wheel Push Ups - 5x10

AVG HR - 121 BPM

MAX HR - 156 BPM

Double KB Snatches…

5x5 @ 53lbs (106)

AVG HR - 120 BPM*

MAX HR - 152 BPM*

*Took a few work calls in between sets. 

@ LHP

TRX - Shoulders…

TRX Rear Fly / Face Pull  / Strait Arm Pulldown Combo - 8x8 of each 

Cash Out: 

Mutt Bar Klokov Press - 5x20 @ 33lbs

Mutt BarOH Raises - 5x10 @ 33lbs

AVG HR - 115 BPM

MAX HR - 147 BPM

@ LHP

Arms: Kettlebells & Mutt Bars…

Two Hand KB Curls: 5x25 @ 53lbs

Mutt Bar  Skull Crushers: 5x25 @ 44lbs  

Cash Out:

Mutt Barr Wide Curls - 3x8 @ 55lbs

Mutt Barr Extensions - 3x8 @ 55lbs

*Superset @ 15 second rest

AVG HR - 112 BPM

MAX HR - 146 BOM

"KB Gorilla Row Lynne"…

5 Rounds For Max Reps: 

Kettlebell Floor Press: 53lbs

Kettlebell Gorilla Row: 53lbs

Press: 15-15-15-15-15 reps 

Row: 15-15-15-15-15  reps 

Cash Out:

KB Batwing Row - 3x5 @ 53lbs

One-arm Reverse Grip KB Row - 5x5 @ 70lbs

KB Pull Overs - 3x5 & 53lbs

One-Arm KB Floor Press - 3x5 @ 70lbs

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

AVG HR - 121 BPM

MAX HR - 151 BPM

Kettlebell Front Squats & Kettlebell Thrusters…

Double KB Front Squats - 5x10 @ 53lbs

KB Thrusters - 3x5 @ 53lbs

AVG HR - 116 BPM

MAX HR - 142 BPM

@ LHP 

Tempo Contrast Training - Arms..

Here's what it looks like:

Mutt Bar Tempo Contrast Curls - 5 sets of 8 @ 44lbs

• First Rep: Slow (5 seconds down, 5 seconds up)
• Second Rep: Slow (5 seconds down, 5 seconds up)
• Third Rep: Fast (1 seconds down, 1 second up)
• Fourth Rep: Fast (1 seconds down, 1 second up)
• Fifth Rep: Slow (5 seconds down, 5 seconds up)
• Sixth Rep: Slow (5 seconds down, 5 second
• Seventh Rep : Fast (1 seconds down, 1 second up)
• Eighth Rep: Fast (1 seconds down, 1 second up)

Then, Mutt Bar Curls - 5 sets of 15 @ 44lbs

Close Grip KB Push Ups - 10 reps in between each set of curls 

AVG HR - 116 BPM 

MAX HR - 143 BPM 

Tempo Contrast Training - Shoulders..

“This muscle-building technique is simple: During the same set you alternate between very slow reps and fast reps – the fastest you can do with perfect form.

Specifically, you do 2 reps with a 5 second up and 5 second down tempo followed by 2 fast reps. This is referred to as one "cycle." Each set has either 8 or 12 reps (two or three cycles of four reps), or between 8 and 12 reps if you hit failure before completing 3 full cycles”.  

Here's what it looks like:

Mutt Bar Military Press - 5 sets of 8 @ 44lbs

• First Rep: Slow (5 seconds down, 5 seconds up)
• Second Rep: Slow (5 seconds down, 5 seconds up)
• Third Rep: Fast (1 seconds down, 1 second up)
• Fourth Rep: Fast (1 seconds down, 1 second up)
• Fifth Rep: Slow (5 seconds down, 5 seconds up)
• Sixth Rep: Slow (5 seconds down, 5 second
• Seventh Rep : Fast (1 seconds down, 1 second up)
• Eighth Rep: Fast (1 seconds down, 1 second up)

“This method recruits more muscle fibers due to the different types of rep contractions. Additionally, alternating between slow reps and fast reps allows for the momentary "capturing" of waste products inside the muscles, which leads to the release of growth factors that stimulate protein synthesis and muscle growth. The accumulation of metabolites, as well as trapped blood inside the muscle, leads to an excruciating pump”. - T Nation 

Mutt Bar Military Press - 5x20 @ 44lbs

Cash Out:

DB Lateral Raises - 3x10 @ 20lbs

DB High Pull/OH Raise Combo - 5x5 @ 20lbs

Slow Eccentric OH Raise - 2x5 @ 20lbs

AVG HR - 120 

MAX HR - 150