Hot 'n Heavy... But Not

7 rounds for time:
3 tough deadlifts, no touch and go
15 ball slams - 20/10#

5:50 sumthin with 242#

2 sets, one for each Tower:
AMRAP in 2 minutes
9 box jumps
11 ball slams
rest 2 minutes
AMRAP in 2 minutes
9 KB swings, 2 pood
11 burpees
rest 2 minutes
AMRAP in 2 minutes
Row for cals
rest 5 minutes

Started with KB swings and burpees, got 45, 45 cals, and 57 the first round. Second round was 42, 42 cal, and 50. Total of 281 reps

Hot Sott's

5 sets for highest load:

Power Snatch

+

Overhead Squat

+

Hang Snatch

+

Snatch

 

Did a nice kettlebell warm-up with goblet squats, unilateral overhead squats, and Sotts presses. Used a 26#. Also learned a new shoulder stretch using a racked barbell which really let me know how tight I am upstairs... especially in my left anterior delt. Also noticed my scalenes are tight as well.

On the barbell I did 88, 98, 110, and 120 before running out of time. The 120 is a 5lb PR for this complex. Form felt fairly good today. Started coming forward on the heavier loads when I didn't be sure to get full extension thru the knees and hips. Grip held up ok.

After, we did a quick little 20sec all out AirDyne followed by 20 AQAP lateral ball slams. We only did 2 rounds before class was over.

On my own I did 10x single "perfect" snatches at 88lb just to focus on technique. Then did some muscle-ups and handstand push-ups. Did 5x mu's and 5x hspu's for 2 rounds. My first set of hspu's I did unconsecutive with NO abmat! That's a personal best.

Finally, did 25yd (I measured it) yoke walks 2x with an empty yoke, then 6x with 180.

 

 

*really feeling the damage from yesterday's back squats, especially in my adductors and glutes. that knee band really works!

Deadlift
3 attemps at max reps with 2x Bodyweight

AMRAP
20 ball slams @ 20lb
10 standing broad jumps

275x15 (~1.75bw)
6.5 rounds

Ugh... just didn't have it today

Below The Belt

Front Squat

3-3-3

Rest 5 minutes

5 rounds for time:

10 pistols

10 ball slam to box jumps (holding the ball)

I ended up topping out at 185# on the front squats, and I barely snuck in the last rep of the third set. This is a solid gain for me though, which I can contributed to improved flexibility, mechanics, and comfort.

The quickie at the end was a pulse-raiser. I used a 30" box and a 14# med-ball, as well as a red-band on the pistolas. I noticed a huge difference in the relative strengths of my legs, and will need to address this if I want to see significant increases in my lower body power output