C and J

Clean and Jerk
3-3-3-3-3-3-3
95-135-185-185-185-185-185

3 rounds
25 knees to elbows
15 OH squats @ 95#

Roy

"Roy"

For Time;
5 Rounds

225 pound, Deadlift, 15 reps

20 Box Jumps, 24 inch box

25 Pull-ups

31:49

Constantly Varied

135# front squats off the rack
185# DL's
45# SA DB presses
push-ups
Back extensions
Reverse Hypers
Neck Bridges

World Class Athletics Group

Snatch 3 x 6 sets

88-98-108-88-88-88


For time:

3 Rounds

400m

25 Burpees


9:24

run

slow!

2.64 mile
19:41

run

Walking with weight

Today I went on two separate walks with my 16kg kettlebell just to the end of a long street and back...each taking about 14 minutes. Since today is my rest day I planned to do something over nothing and work on some oddities.

1: suitcase carry-it wasn't great, my spine wasn't perfectly vertical...it swayed with each step which isn't ideal, but it did provide unilateral loading. I switched hands when needed.

2: racked-much better. I was quickly more fatigued in my thoracic spine racked vs suitcase. There was no trunk flexion or lateral movement of the spine-just mid-line stabilization.

My torso is very short to it is easy to rest my elbows on my legs while seated by having a little trunk flexion. Not good. I can improve the suitcase carry by decreasing the weight and not letting my spine bend toward the weight and perform the exercise as it is supposed to be. I also need to stop resting my elbows on things in order to keep my postural muscles engaged.

Thanks to RossTraining.com I have been re-inspired to start working the neck again and also because my bands are right next to me and not at my gym.
Neck work with bands and bridges and headstands. I also threw in some arm haulers since my shoulders have been feeling sloppy and unstable during OH squats.

1

DL
10 @ 135# x 2
5 @ 245# x 3
3 @ 330# x 3