Right to business:
Presses weren't going well so I hit a few 32kg BU Presses
Double Swing: 2x48's x 5 reps to prep for...
Double High Pull/Snatch: 2x40's x 2 snatches+8 high pulls x 3 sets
Renegade row with feet elevated: 48kg+chains x 4/4
Farmers walk to the death + Ab wheel.
Heavy bag work 7 hours later: 4 x 3 min skill rounds, 4x3 minutes power punching
10 x :15 work/:40 rest punch out drill
Lifted stones. Big F***in stones. In a quarry. Loaded a 300+lb granite clam shell shaped stone that tore the hell out of my forearms. The manliness that ensued was indescribable. A few lift and carries as well. 10/10
"KB yoga" goblet squat, cassock, hindu pushup, windmill, armbar. Kept the weight super light.
BJJ for an hour and a half.
At jiu jitsu something amazing happened; Brad a 250lb black belt caught me in an armbar, but before he could finish the move, I lifted him over my head, just like loading an atlas stone. The surprise in his eyes will be looking back at me in my dreams. It was a great feeling and it tells me that maybe something I'm doing might actually be practical.
Heavy bag drills 7 hours later:
6x3 minute skill practice (kicks and punches)
3x3 minute power punching
10 rounds of:
50 straight punches, as fast as possible
10 dragon twists
The combination of dragon twisting and straight punches really helped me use the power from my legs in my punching. I will experiment more with strength drills+heavy bag.
9/10 for friday.