Warm-up: Foam rolling, KB Goblet Squats, Overhead Squats, Chins/Dips
Conditioning
70lb kb swing x Pushups x Back Extensions
10/10/10
10/10/10
10/10/10
10/10/10
10/10/10
10/10/10
10/10/10
10/10/10
80 total reps for each movement
Pump Work
DB Rear Laterals
12.5x20
12.5x20
12.5x20
Calves
45x20
45x20
45x20
Lat Pulldown - Wide Grip
100x20
100x20
Notes
I was planning on doing sledgehammers and some other shit, but I've developed blistering around/under the callouses on my hands. How the fuck that is possible after doing barbell shit/chins/farmers walks week in week out for years... I have no idea. The twisting action of the dual 70 lb kb cleans on Tuesday are the source. But, come on. Annoying as fuck. Anyways, I had to do stuff that I where I could hold the bar/bell in my finger tips.
Today I felt a marked difference in my conditioning level. I was definitely breathing hard during the circuits, but I had no problem going into each round with minimal rest. Todays conditioning was a 6 our of 10 on the effort scale. Most of the work I have been doing is 7-8. I've been completely staying away from any threshold stuff. I'll leave that for the weak people that like to do crossfit.
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