Tag: Slam Ball

The 25

9am at Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Pass thrus
  • PVC Rack stretch
  • 20 PVC Good Mornings
  • 20 PVC Thrusters

Strength: Front Squats (1s Pause)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×225#
  • 5×235#

Conditioning

4 Rounds

  • 1:00 Slam Balls (25#)
  • 1:00 Shuttle Runs (22′)
  • 1:00 Wall Balls (25#)

For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.

Gymnasty

5 Sets

  • 10 T2B
  • 20s Handstand Hold

Bar work has been feeling good lately.

Strict Morning

Low back is still pretty spiced up from the back squats. That weight vest walk wiped me out yesterday. In bed by 10 and got over 9 hours of sleep. Out in the garage at 9am.

Conditioning

Air Dyne (AD2)

  • 17:00 @ 80% of 10:00 pace (68-70rpm)

Kept a consistent pace and went 9.34km.

Gymnastics

8 Rounds

  • 3 Strict HSPU
  • 3 Strict C2B Pull-ups
  • 3 Strict Ring Dips
  • 6 GHD Sit-ups (parallel)
  • 6 Back Extensions

Tried to pick rep counts that wouldn’t kill me and nailed them pretty well. The handstand push-ups were the only thing that were close to failing. Didn’t want to stress the back by touching the ground on the GHD sit-ups. Walked from station to station and kept moving. Finished in 13:09. Good way to get in some strict work with a decent heart rate pumping.

Had a chiropractor appointment at 4, so went to the 4:30 class after. We warmed up with some bottom squat hold, shoulder pass-thrus, PVC snatch progressions, etc.

Weightlifting

  • 5 Muscle Snatch (45#)
  • 5 Muscle Snatch (95#)
  • 3 Muscle Snatch (115#)
  • 2 Power Snatch (135#)
  • 2×2 Power Snatch (155#)

I was just not feeling it after the 135# kind of lit up my low back. Made me not commit to the lifts because I was a little scared.

6:00 EMOM

  • 3 Power Snatch

Coming to class, I planned to go with 155#, but because I felt off, I figured I’d use 135#. Started feeling good with TnG, so after 2 rounds I bumped up to 145# for the next 3 rounds, and then went 150# for the final round. All touch-n-go reps. Felt good too! Confidence can be such a weird thing with the lifts.

Conditioning

3 Rounds

  • 1:00 Sit-up
  • 1:00 Burpee
  • 1:00 Row (cal)
  • 1:00 Slam Ball (20#)
  • 1:00 Thruster (75#)
  • 1:00 Rest

I got 107-108-97 for reps. Not entirely sure that last round is correct because I kind of lost my thought process during the burpees. Felt like I might have made up some reps in the later movements, so if anything the count is low. No biggie.

Since missed out on most of the plank work, I got some it at night.

3 Rounds

  • MAX Plank Hold
  • 3:00 Rest

I did them on my hands with arms extended for a change of pace and so it would work the wrists. Went 3:15, 2:15, and 2:15. Damn, it’s a different ball game on your hand; wrists and shoulders really start to burn.

Still Dark

Woke up at 4:30 and couldn’t get back to sleep. After an hour, I had enough. Got up and headed out to the garage.

Ski Erg

  • 3,000m @ 92% of 2k pace (2:09)

Ended up with an average pace of 2:07.9/500m for a total time of 12:47.6. Kind of nice to already have that done at 6am.

IMG_5596

Had a chiropractor appointment and then went straight to the 4:30 class.

Power Clean & Push Jerk

  • 5×45#
  • 5×95#
  • 3×135#
  • 3×165#
  • 3×185#
  • E20S for 4:00 (12x)
    • 1×205#

Last 3 reps with 205# started to feel some fatigue. The bar was crashing a little and I couldn’t go right from the clean into the push jerk. Had to stand it up for a second and then get it. Felt solid though.

6 Rounds

  • 5 Cleans (135#)
  • 5 Evil Wheels
  • 5 Burpees
  • 30s Rest

All touch-n-go on the cleans and fast burpees. Evil wheels were a rest because they take me a long time with my height. Every round was under a minute for a total time of 7:58.

5 Rounds with partner (alternating with slam ball being the time for the OH hold)

  • 20 Slam Balls (25#)
  • OH Hold

Did the first two rounds of holds with the Earthquake bar and no idea how much hanging on it in KBs, then held a 45# overhead for the next 2 rounds, and back to the bar for the final round. Shoulders were smoked!