3 mins shadow boxing + 3 mins skipping
12k kb - 1 hand swings: 60 (10/10 styley)
12k kb - cleans: 40 (10/10)
12k kb - c+p: 10l/10r
7lb sledge - toss: 40
7lb sledge - front lever/rear lever/side lever: 3l/3r
7lb sledge - nose lever: 2l/2r
16k kb - bu cleans: 5l/5r (killed it - big improvement in wrist strength)
16k kb - snatch/rack/squat: 5l/5r (nice stretch on squat with off-centre rack of bell)
7lb sledge - powerstikes on tire: 160 (10/10)
choked down 7lb sledge - 1 hand p/strike to front lever: 40 (10/10)
coct - no set close + grind: 3x3 l/r
coc1 - cheat close negatives: 3x3 l/r (fingers burning like hell)
big stretch + few 8k windmills
no rest on reps, 30 secs on sets - felt very wobbly after 160 strikes with sledge, could have done more but my co-ordination was shot. 1 hand strike to front levers completely toasted my hands and forearms was fun and challenging too. gripper work at end was painful and probly not the best idea - felt like pushing it.
ant
