Workout: Strength

5 min Row/Airdyne easy pace

Then:

DROM, ASLR

3x1o Squat

3x5 Goblet, @ 16kg, 20kg, 24kg, 32kg

3x10 Swings @ 24kg, 32kg

Then:

4x (1-3) Double KB Press Ladder (Snatch KB before pressing)

Then:

Heavy Double KB Press (Clean & Press)

Then:

4x5 Front Squat +

4x5 Pull-ups

Then:

Airdyne to hell+ Ball Slam

50cal/10 slams@ 25#

40cal/10 slams@ 25#

30cal/10 slams@ 25#

20cal/10 slams@ 25#

10cal/10 slams@ 25#

Then:

Cooldown

Notes:

Double KB Press Ladder: Steve @ 2okg, 24kg, singles @ 28kg

Double KB Press Ladder: Antonio @ 28kg, 32kg, singles @ 36kg, 40kg (PR)

Front Squat/ Pull-up: Steve 2-24kg, BW

Front Squat/ Pull-up: Antonio 2-32kg, BW+16kg

Airdyne to Hell/ Ball Slam: Antonio (9:46)

*Solid strength day, presses, squat and pull-ups felt great today. Even though Steve had a cold he still show some good solid lifts, he press the 28kg with no problem but the 32 got to be too much for today but I'm positive he will be able to do them. Airdyne/Ball slam combo, bad Idea as in it sucked.

Workout: Active Recovery

DROM, ASLR, Bretzel, Arm-bars

Then:

300 cal Airdyne @ easy pace

Then:

300sec FLR

Then:

4x (1-2,2) HSPU ladder (total 20 reps)

*Started playing with the HSPU, they felt good and stable, need to build a good foundation and get more efficient in this movement.