A lot of sets but I was able to finish quickly. I rested about two minutes between each set.
No Feet Power Cleans – 5×3 reps at 70% (165 lb.)
I haven’t done this drill in awhile. I had to do a few reps just to make sure I wasn’t moving my feet. After getting used to it, I was able to finish the workout with out issue.
I found a few issues with my form while doing this workout. I noticed my heels would come off the floor during the push press. I need to work on my hip mobility and flexibility. The first few sets of snatch balances were uncomfortable since my hips were still tight. I need to warm up better before lifting.
Had to use straps for this workout. It was easier to focus on form since I wasn’t worried about my grip.
More strict press work. I took two minutes after every set to rest. Was able to finish this workout under thirty minutes which was a good pace. The last two sets were the hardest. My form wasn’t that great but I managed to finish it.
3 second decent, 10 second pause
Like the pause front squat workout, this one sucked. However, it showed me a weaknesses in my squat. I had a difficult time breathing under the weight. I tried to keep my torso upright but I would collapse a bit after the 8th second. I was able to do both reps without rest for three sets. During the last two sets, I would rest a bit after the first rep. I was worried I would pass out and took the time to catch my breath.
The did this workout a year ago and I had to scale it. Instead of muscle ups I would do four chest to bar pull ups and two ring dips. I also used a lighter kettlebell for the swings. This time, I was able to do it mostly Rx with the exception of the muscle up which I scaled to bar.
The workout went great and I didn’t have too much trouble. I didn’t miss a rep on the muscle ups which I’m stoked about. Like most workouts, fatigue was an issue. The kettlebell swings were the hardest movement. I had to reset my feet a few times because I would lose control. It wasn’t too bad, just a step or two forward every few reps. I was able to hold on, and complete the set unbroken. We were able to complete 19 rounds plus two muscle ups and two handstand push ups.
Lift Heavy and Level Up!