Tag: Sandbag Clean & Throw

Tricks & Treats

Pretty tired from not getting much sleep the last two nights. Damn Halo! 🙂 We kind of did some fun unusual stuff today at the gym.

Warm-up

Did 4 rounds of Rowling. Hard to do a lot with a big group.

Strength

Speed Bench Press

  • 10x3x155#

Warmed up with 10×45 and 3×135#. Didn’t want anyone to go over 60%.

Conditioning

  • 100 Partner Wall Ball Tosses over object

Most people went over a pull-up bar. Bryan and I went over a stack of boxes for more space. We had them stacked 24-30-30″. Pretty fun going unbroken.

We split into 3 teams and did a relay race with:

4 Rounds

  • 20 cal Row
  • 15 Sandbag Toss over Shoulder
  • Move Shit

I think I had a 20# MB, 35# KB, and 53# KB set out for each team. We had to take all of the objects down about 30-40 feet and then back to the starting point. Teams had 4 people so you got a little rest waiting for your turn. Each station could only have one person working and you couldn’t move on until the person in front of you was done.

Up and Over the Bar

The plan was to get to the gym early this morning to back squat and work on bar muscle-ups before the 10am class. But I didn’t wake up until 8:20. I must have needed the sleep.

Warm-up

Dynamic warm-up with butt kicks, high knees, running, arm circles, and arm stretching. Then 30 American KBS with 44#.

Gymnastics

Worked on bar muscles-ups. Was doing all singles, but did one double towards the end. I lost track, but did about 16 total reps, which is way more than I’ve done total in my lifetime. Felt pretty good and didn’t have any misses. Might have to try an EMOM with doubles next week.

Conditioning

4 Rounds

  • 1:00 Ball Slams (25#)
  • 15s Rest
  • 1:00 Thrusters (45#)
  • 15s Rest
  • 1:00 Sandbag Clean and Throw (~40#)
  • 15s Rest

Tried to keep a steady pace. Had 101 reps after 2 rounds and 210 total reps.

A few hours later it was time to lift heavy in the garage. Warmed up with 1,000 meters on the ski erg in 4:09.9.

IMG_5606

Back Squats

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×235#
  • 5×265#
  • 5×285#
  • 5×305#
  • 5×315#
  • 5×325# (PR)

The plan was more sets, get to at least 320 and maybe try more. After warming up I was feeling a little tired so adjusted the game plan. Fewer sets and new goal was 325. Made it, but had nothing left. I’ll take it.

Did 3 sets of 15 reverse hypers on the GHD, no resistance.