6x400m ~1:30-1:40 with slow 200m jog between.
3 Hang Power Cleans
3 Clean Deadlift from lower blocks than last week
Went to 235
15 Reverse Hyper 120#
15 Russian KBS 70#
Hip bridges. Finally finding my posterior chain with these. I Like!
4 x 50m
2 x 100m
2 x 200m
I can flip turn on 50s now, but the further I go I get too tired out by them. Obviously I’m not doing them great.
Backward roll practice. I finally connected 2 from a swing!
2 strict MU + 3 kipping MU + 1 forward roll + 5sec. support hold + immediate 5 bar MU
4 x 20/20 L/R Handstand side walks
4 x 10 hip bridges with 95# @3011
MFS: 2/2/4 – shoulders are sore and rhomboids.
Sometimes weighted handstand
holds get tedious so I multitasked today with an inverted couch stretch to take my mind off of my arms.
A1. DB Row tempo
A2. Single leg RDL tempo
B. single arm FW 90# x 50m; 3 sets per arm; rest 90 sec btw arms
AIrdyne sprint 15 sec very hard
MFS: 3/3/4 – not sore from squatting. Just barely tight.
Congrats to the Miami Surge for winning their first match yesterday!
4x behind the neck strict press @3011
5 Muscle Ups
5 Wall Walks
90sec. Airdyne @90%
Front Squats x2 @4111
Built up to 115 then to 95+chains woohoo! They are not as pretty as I’d like them but least I’m doing them again.
Hang Snatch – Singles up to 135 power
Snatch Pull from below knee (lower than last week : ) – 3 x 2 @175
MFS: 3/2/3 – squatting felt pretty good today. Slowly but surely!
Active-ish Rest Day
Today I went to watch the Crush Games in Miami.
While I was there I saw old friends
Tried on new Relentless jeans
Did some weighted pistols
And watched the Miami Surge take on the Boston Iron from the Surge booth…
And from the stands!
I also saw more friends (un-pictured), tried the new Kill Cliff bars (they’re better than Quest bars I swear!), and danced with a giraffe mannequin. You can decide for yourself which statements are true!
Today’s work. Really trying to strengthen my posterior chain before I start squatting again.
Back in the pool!
Didn’t feel like I lost too much actually. It’s just boring to me. I have to get a waterproof sound device stat!
Yay for off season and Fridays!