Speed Day

Wow, this was a good one. Some strong numbers, strong efforts and speedy movements. Things clicked today on a lot of levels. Programs like these offer moments like today and everything comes full circle. Numbers wise to those who
Do not know they are not impressive, but understanding what I do of the dynamic/speed day from westside, today was a good one

Speed Military Press
28/3 x 10 R
28/3 x 10 L

Really got the speed down. Set 10 felt as good if not better than set 1. Every 30 sec do reps.

Tactical Pull-up, speed style
3 reps every 30 sec x 15 sets

This was tough but set 15 was a strong finish , with 13/14 being the hardest.

Box pistol squat
Double 16kg/2x5 R and L

30 sec rest between sets. Last week these sucked, today they were great. Lost focus/tension a couple times but no
Issues today. Hard hard work but doable And a big improvement

Double Clean
32/5x5

No biggie, just part of the program. The 30 sec intervals with pause make these tougher.

Front lever
3x3

Well, ok! This was of the charts huge for me. I was fooling around last week in warm ups and something clicked. So today I decided to put it all together. It was the swing/snatch/clean hike, the straight arm pulldpwn, the planche, the pull-up all in one! Super happy to be close to doing these.


That's enough for the day, as always warmup, gymnastic/yoga mobility and flexibility, and foam roll.