7-17

17-Jul
AM
A. Squat clean; 3 reps on the min for 12 min (light/moderate load)

Felt good with these. Kept the weight at 95# 

B. Banded front squat (~30% 1rm in weight at moderate band tension, as
fast as posisble through both ranges of motion); 3 reps on the min for
12 min

Did better with these, worked on dropping faster in the squat and really exploding up fast. Moving fast isn't my strong suite :) 

C. Rear foot elevated unloaded split squat jumps; 5 reps x6/side; rest
1 min bw sides

These went well. Legs just get tired, well the outside of my hips. Still sore from Tuesday. I like these though. 

D1. Side to side cossack goblet squats; 6 reps/side x4; rest as needed

Better this week, used a 26# KB

D2. Negative GH raises; 5 reps x4; rest as needed

Better as well on these, focused on keeping my ribcage down. They are just so hard for me. 

D3. Sumo good mornings; 10-12x4; rest as needed

Used 35# bar. 

D4. Locomotion work 2 min (1 min of 2 different patterns)

Did some ostrich walks, leopard walks horse walks and crawls.

PM
For time:
75 wall balls
50 box jumps 20" (step down)
75 wall balls
150 double unders

14:15

This got tough but not terrible. I calculated my reps from last week on the :30:30:30:30 of these movements and I did almost exactly the amount in today's. 

WB I did 15-10-10-10-10-10-10 then the 2nd time I did 12-10-10-10-10-10-8-5.

DU I did 5 sets of 30 all unbroken. So I was happy to finish this faster than the time last week with built in rest.