Day: June 2, 2014

Not enough guys to golf this morning, so was able to get to the 9am class. No issues with the shoulder after the 180 one-arm snatches yesterday, so that’s good.

Warm-up

• Crossover Symmetry Activation (at home)
• Leg Swings
• Hurdlers
• Bottom Squat Hold

Strength

Box Squats (14″ box)

• 10×45#
• 3×135#
• 3×225#
• 3×245#
• 3×255#
• 3×265#
• 3×275#
• 3×285#

I don’t think I’ve ever done these right before today, which is why I always felt so much knee pressure with the wide stance. Matt corrected me right away today and it was completely different. I was afraid I was going to miss the box though.

Accessory

KB Drag – 84 feet

• 2×88#
• 3×108# (53# + 55#)

I was sweating like I’d done a 10 minute metcon already!

Conditioning

3 Rounds

• 15 Wall Balls (20# MB, 10′ target)
• 20 Pistols
• 25 Banded Good Mornings (black)
• 30 Box Jumps (24″)

Pistols felt extremely tough today. No rhythm. I broke up the GMs into 10-10-5, 15-10, 15-10. Didn’t do any rebounding on the box jumps. Finished in 17:13. Didn’t feel like pushing too hard for some reason.

Walked a lap, did a bottom squat hold, and then did Crossover Symmetry Recovery when I got home.