Forgot I wanted to finish off the 2nd week of Smolov Jr before class, so rushed off to get there. Hit up Crossover Symmetry Activation and got right into it the lifts.
I nearly missed the last one in the 8th working set, but made sure to keep tight and use the bounce on the final two sets and didn’t have a problem. One more week of the cycle and then I might reset for another one instead of testing my max.
Did some banded tricep stretching after to continue warming up.
Practiced triple unders for 8-10 minutes. First by just getting one at a time and stopping. I was able to get 2 in a row several times, but I need to work on slowing down the rope after the 3rd spin because it kept coming around and hitting my feet before I had time to jump again. Jump will need work too. I was kicking my feet back a lot. I think I’ll have to work on these using my Rx rope instead of the RPM, because the bare cable can draw blood!
- 10 Power Cleans (155#)
- 15 T2B
- 20 Deadlifts (155#)
- 25 Sit-ups
- 30 Air Squats
All singles for the cleans, 3 sets of 5 each round for toes to bar, and broke deadlifts up into 2 sets of either 10-10, 11-9, or 12-8. Completed 3 full rounds plus 10 cleans, 15 t2b, 20 deadlifts, and 3 sit-ups. It was a grinder!
- 135m (62# & 53# KBs)
- 100m (62# & 53# KBs)
- 100m (2×44# KBs)
- 135m (2×44# KBs)
Owwww! Shoulders and forearms on fire after this.
Quick afternoon session in the garage. Warmed up with 5 minutes on the Air Dyne at about 55 PRM for 2.18km and then rested two minutes.
- 10 Plyo Lunges (Jumping)
- 1:00 Air Dyne
- 2:00 Rest
Really had to push in the last couple to keep going. Distances were 0.76, 0.78, 0.79, 0.78, and 0.8 km. Cooled down with another 5 on the AD for 2.14km. Rest day tomorrow!