Warm up:- spealler, 10 wallballs, 5 kick up attempts (my wrist is beginning to feel better), 5 hollow body practice, 10 supermans
Squat
3 x air
3 x air with feet 12 inch from wall and struggled for depth (as per magdaw2020 - I tried 9" but I just can't get down)
3 x air with feet 14" from wall and depth good - so now I now what to work on next lol
3 x front squat @ 7kg
3 x front squat @ 7kg - concentrating hard to keep weight over midfoot - get that chest up and elbows high grrr!
Press
5 @ 7kg
5 @ 7kg
5 @ 10kg
5 @ 14kg
5 @ 17kg / 37lb
Power Clean
Worked on form then went for 1RM
8 @ 7kg
3 @ 15kg
3 @ 20kg
3 @ 20kg again to make sure I kep t it close
2 @ 25kg
1 @ 28kg
1 @ 30kg but not very clean equals PR from Dec 10!
1 @ 32kg / 70lb but poor form ie I caught in hand and not on delts grrr
Metcon triplet
Air squat 12-9-6
10kg / 22lb Press 21-15-9
10kg / 22lb Power Clean 12-9-6
Done in 8.27mins
Press was really tough - muscles ie front delts & tri's really complaining! dont think i'll up the weight of the metcon press next session - if I can do the same quicker - build up the endurance as these were a little sloggy! Power clean was really light but I worked it skill and it helped with the metcon side - long time since I've done many!!
1 negative push up and 1 push up attempt - made it a few inches again - hollow body is much better - I'm going up as one unit just need the strength
stretch and foam roller - worked on upper back too to trying and help that rack position/elbows
note:- I was very aware of my hamstrongs today during my workout - not quite sure why?
Collaboration request
11 months ago
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