KB Sport Workout

Part #1
8' One Arm Jerk -10kg x 44 reps total -didn't put bell down
2' rest
8' one Arm Half Snatch -40 reps total
Put bell down
Moved from 10kg to 8kg

Part#2
3 rounds
10 KB Heavy Swing (22kg)
5-10 band assisted pullup
10/10 KB floor press (10kg)

Sledgehammer
4 x 12-15@each side - rested as needed in between

Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each

Glutes & Legs

Mobility Warm Up

BB Hip Thrust (5 risers) - 3 sec pause rep/seated heavy band abduction
185lbs x 12 - reg rep warm up /20
205lbs x 10 / 20
205lbs x 8 -less resting at bottom/ 20
205lbs x 10 (singles last 4) / 20

Note: First time trying pause rep on every reps - so I did iso hold for about 3 secs on each rep until I reach 8-10 (trying to reach 10 at least). Very burning and got that butt pump.

DB Plié Squat
3x40lbs x 15

Leg Press (weight @each side)
100lbs x 20
100lbs x 15- very hard
100lbs x 15- hard last 2-3 reps

Cable Standing Leg Curl
3x17.5lbsx15@each

Bodyweight Side Step Up (3 risers) - focused on glute medius tension
3x15@each

Note: I focused keeping tension on my side glutes and I could see how my knees weren't collapsing inward. I'll try taking a video next time, with just bodyweight.

One DB Single Leg RDL (hold DB on same side as the standing leg)
3x35lbsx12@each

Lying Leg Curl
60lbs x 15
60lbs x 12
60lbs x 12

Cable Standing Hip Abduction
2x15.5lbs x 12@each

Cable Standing Back Kick
2x15.5lbsx15@each

Shoulders and Arms

Mobility Warm up

Peck Deck Rear Delt Flys
30lbs x 20
35lbs x 15
35lbs x 15

BB Close Grip Bench Press
40lbs x 15
45lbs x 12
45lbs x 12
45lbs x 12

Note: 1st time using Oly Bar on bench press set up

Hammer Iso Shoulder Press (weight @each)
17.5lbs x 12
17.5lbs x 10
17.5lbs x 10

Standing BB Push Press
3x40lbs x 12

Standing DB Lateral Delt Raise
3x7.5lbs x 15

Lying DB Triceps Ext / Standing DB Curls
7.5lbs x 15 / 10lbs x 12
10lbs x 12 / 10lbs x 12
10lbs x 12/ 10lbs x 12

Core:
Leg Raise on captain chair
3x12 (focused pulling from lower abs)

Hanging Knee Raise
3x12

Side plank Lift
2x12@each

Glutes & Legs

Mobility Warm Up

BB Sumo Deadlift / side hip abdct + pullup practice
115lbs x 10
120lbs x 10 (paused aft 8)
120lbs x 10 (singles last 3)

BB Front Squat / RKC plank
75lbs x 10 / 20 breaths
80lbs x 8 / 20 breaths
80lbs x 8 / 20 breaths

BB Hip Thrust (3 risers) / side band walk 20@each side
205lbs x 12
225lbs x 12
225lbs x 12

2 DB RDL (DB @each) /1 DB Side Lunges
3x35lbs x 15 /3x 12@each

Leg Ext
3x65lbsx12

Weighted 45° Hyper Ext
3x25lbsx15

Chest, Back & Core

Mobility Warm Up

Feet &Shoulders Elevated BB Hip Thrust (light weight-high reps) - 6 risers
3x40lbsx30 - butt burner

DB Incline Rear Delt Raise
3x5lbsx20

T Row Bar w pad / pull up practice
30lbs x 12-not too hard / 2 (machine)
35lbs x 10 - ok weight / 2(machine)
35lbs x 10

One Arm DB Row / rev crunch
30lbs x 12@each / 15
30lbs x 10@each / 15
30lbs x 10@each / 15

Hammer Front Lat Pulldown
45lbs x 10 - struggled
45lbs x 6 - too heavy
35lbs x 12

Peck Deck Chest Fly
40lbs x 12
40lbs x 8
40lbs x 8

DB Incline Chest Press (using leg press bench)
25lbs x 10
25lbs x 8
25lbs x 10

Hanging leg raise
3x10-12

Cable Standing Back Kick
3x22.5lbs x15@each

Glutes & Legs (heavy)

Mobility Warm up
Clams with medium band
Side band walks
Front/back band walks

Lying Leg Curl
60lbs x 15
65lbs x 12
65lbs x 12

BB Hip Thrust (5 risers) / med band side walk (band on feet)
185lbs x 12 - warmup /15@each
225lbs x 10 (singles last 2) /15
225lbs x 10 (singles last 2)/15
225lbs x 10 (nonstop 10) / 15

BB Plié Squat (back style) / V up abs
65lbs x 10 - parallel / 15
65lbs x 10 / 15
65lbs x 10 / 15

BB RDL / 1 DB Side Step up (3 risers)
85lbs x 15 / 20lbs x 12@each
85lbs x 12 / 20x12@each
85lbs x 12 / 20x12@each

Leg Press (weight@ each side)
120lbs x 12
120lbs x 10
120lbs x 12

Cable Standing Side Hip Abductions
2x15.5lbsx15@each

Cable Standing Hip Flexion
2x15.5lbsx12@each