Notes
Strength:
Every minute on the minute for 10 minutes:
2 Hang Power Snatch + 1 Hang Squat Snatch
*~ 75-80% of 1RM
*use the same weight for the entire 10 minutes.
[35#]
Conditioning:
For Time:
800m Slamball Run 30/20lb [10#]
then
8 Rds:
10 Slamballs 30/20lb [20#]
10 Slamball Push Ups 30/20lb [20# knee]
10 Slamball Pocket Pickers 30/20lb [20#]
My plan was to do the snatches at 40# but warming up with 35# made my shoulder a bit twingy so I decided to be conservative.
The slam ball run was a bit torturous. It became more tolerable when I pretended to be a refugee fleeing something terrible while carrying 10 pounds' worth of worldly possessions. Cannot call it running, was just shuffling along. On the way out the door I asked Coach Justin what a good way to carry the ball was. He said, "There isn't one." I did a bit of carrying over left shoulder or right shoulder and ended up doing mostly just holding it front of me. As I was coming back in I realized I had set up my little score board incorrectly with one big slash instead of 8 separate one for the 8 rounds. Was delighted to see that Coach Justin noticed this and fixed my board while I was in refugee mode. I'm getting better at ball slams. I remember when I first did them I wouldn't be throwing the ball hard enough so that I could catch in on the rebound. Today I was able to do that some of the time (most of the time?). My push ups were pretty lame. Very lacking in full ROM due to shoulder bugging me. Pocket pickers are Russian twists. And boy 20# was heavy but I'm glad I went with 20# and not 10#.