0500 and 1130 at Fredericks Gym
So wall balls and ball slams got switched to wall balls and American KBS with 53 pounds yesterday due to interference from our friendly gym staff and wow that was a huge difference. There was straight carnage after that workout, only Lindsay and Nick made it through everyone else died a terrible death. Both Lindsay and Nick were laid out for quite a while which is certainly a rariety in Nick’s case. So yeah great work!
Today’s madne…workout is as follows:
Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)
20 Prone dislocates
1 Muscle Clean, pick load
Every 1 min for 10 mins.
1 Hang Squat Clean & Jerk, pick load
Every 1 min for 15 mins.
3 Tempo Front Squats, pick load
Every 2 mins for 10 mins.
5 second descend, 3 second ascend. You may work up in weight with each set
8 rounds, 20 secs per station, of:
Ring Row, Rest 10 secs
Ring Push-up, Rest 10 secs
That is obviously a lot of stuff so prioritize top down or work weaknesses as needed.