A – Plyo/Bracing Warm-Up: Do a mix of some reverse throws, rotational throws, hardstyle planks, A/B Sprints, and some broad/box jumps
B1 – Crossover Stride Jumps: 3-5 reps/side, rest 30 sec
B2 – Double Scissor Jumps: 3-5 reps/side, rest 30 sec
B3 – SL Bounding: 5 reps/side – not alternating, rest 1 min x 3-4 sets
Felt a little special the first time through when coordination was required for a few of these. Loved this for movement prep today though
C – Squat clean – find a 1RM
280
Missed 285 as I made a jump from 275 to 285, I rested too long bt attempts, but even at the miss I knew the long rest was a big factor, instead of making another attempt there went for a little lighter. I was actually really happy with this, I don’t feel we touched much strength-speed work with the clean so being able to hit this was a big ego boost. The pull felt slow, and felt slow for a lot of the higher end loads, but as long as I received the bar over my feet the squat was pretty easy
+
For time
10 back squats @ 255lbs
15 front squats @ 205lbs
20 OHS @ 155lbs
30 wallballs @ 30lbs
40 wallballs @ 20lbs
10:02
Kind of surprised myself here to be honest. Took a slightly different approach to this today. As soon as plate change was made I immediately transitioned into the next movement, not having a plan, not caring how many reps I got but just starting the next. Back squat unbroken, front squat was the hardest. Did 3 immediately, did 7 more as I didn’t think I could do 12 ub. OHS was 7/13 – really thought about going for it here. 1/16/13 @ 30lb ball. I think I finished with 13/27. This was fun, couldn’t walk down the stairs comfortably for a while.