Bounce vs. Muscle It

I didn’t sleep very well last night. My abs are getting sore from yesterday. Worked out at 4pm.

Warm-up

• 5:00 BikeErg (2,450m)
• 80′ Lateral Monster Walk
• 80′ Monster Walk

Handstand Balance Breakthrough

• Wrist Warm-up
• 2 Sets
  • 20 Banded Arm Circles
• 3 Sets
  • 2 Handstand Split to Stacked
• 2 Sets
  • 30s Wall-facing HS Hold

The split to stacked drill felt better than the list time, but still not nearly as good as the kick-ups last week.

Legs

4 Sets

• 20 DB Walking Lunges (diagonal, 50# DBs)
• 10/10 Single Leg RDL (foot on wall, 70# KB)

3 Sets

• 12 Barbell Hip Thrusts (85#)
• 12/12 Lateral Step-ups (50# DB, 24″)

I bet it’s been at least three years since I’ve done barbell hip thrusts.

• 12 DB Front Squats (40# DBs)
• 12/12 Single Leg Calf Raises
• 12 DB Front Squats
• 12/12 Single Leg Calf Raises
• 12/12 Single Leg Calf Raises

I skipped the third set of squats because my back was feeling weird.

Conditioning

2 Rounds

• 10 Pull-ups
• 10 Box Jump Overs (24/20″)
• 15 Hang Power Snatch (75/50#)
• 10 Box Jump Overs (24/20″)
• 10 Pull-ups
• 3:00 Rest

Pull-ups felt great throughout and I can really feel a huge difference when I concentrate on my hips in the kip. I did a lateral jump over the box so I wouldn’t have to keep turning around. The snatches in the first round were not great. I was trying to bounce them off the high pocket position, which was getting to me and slowing me down. The second time around I bounced them off my thighs and did sort of a muscle-ish snatch. First round was 2:00 and second was 1:50, so the snatches were much faster.