9/5/2016

A. Front squat from the ground (squat clean counts as first rep) 5-5-5-5-5 building, begin a set every 3:00
B. Standing hand over hand sled pull (lats doing most of the work, tough load that can still be a predominantly upper body movement) 3x30m; begin a set ever 2:00
+
3 sets:
25 unbroken wall balls, 20 to 9'
:10 rest
max(-1) unbroken toes to bar
4:00 rest
+
Crossover Symmetry recovery

A. 125-145-165-185-200
B. complete w/70# on sled
+
13
13
8
+
Balza rehab


I was happy with the front squats from the ground, my goal was 200. I failed the squat clean twice, I lost the first one forward and my foot slipped during the pull on the second attempt. I cleaned it pretty easily on the third try and the front squats were tough but I was never close to failing. 

The sled pull was definitely tough, it mostly just hurt my hands to pull the strap. I tried to do this perfectly, engaging my lats but not using my hips or legs. I think I did pretty well? I was definitely only using my upper body. 

Wall balls/toes to bar weren't great today. I'm not a fan of the heavy wall balls, my forearms were blown up by the time I got to the toes to bar. This was mostly just a grip issue but I feel like I should be able to do more than thirteen toes to bar at once.