Shiiiit this WOD killed my ass

4 min AMRAP
-- 5 Hang Snatch Snatch 65kg
-- 10 Burpee Over Barbell
2 min rest
4 min AMRAP
-- 10 Hang Power Clean 65kg
-- 20 Pullups
2 min rest
4 min AMRAP
-- 15 Jump Over Box
-- 30 Wall Balls

Feel like my heart has been ripped out of my body rn

Might as well good to sleep directly

its all crossfit stuff right?

Yes, do this once a week to combine strength and conditioning

Pullups were strict though, those crossfit variants f*** up my shoulders

my old trainer was a crossfit guy so we did a lot of that stuff

during my two years of training, and largely due to me being inconsistent, it brought me exactly zero gains. I do hope it improved my strength for that period but I wouldnt be able to tell. jus brought memories back I wouldn't discourage you from doing it

nice good back day with deadlifts at 4 plates followed by a good 30 min stair master

i take collagen daily it’s great for you. my family boils bones and tendons too for soup it’s great for you

been havin fun with lifting again .. maybe cuz im 200+ miles away from home and found that lil spark again

Well since I only do it once a week I’m not able to tell how much it increases pure strength. But it absolutely improves endurance and stamina while working with decent weights. That in combination with regular gym increases strength for me.

And this might be the biggest pro for me is working on movements I’m insecure about doing alone. For example a hang snatch, thrusters, clean and jerk. I wouldnt add them to my routine, but I love doing them in a WOD when a trainer helps with technique.

SO @Tubig for advising me to buy this a couple of years ago, best purchase ever. Shoulders and calfs were a little rough today but again the gun loosens the muscles big time.

Legit might be the best purchase I’ve ever made

use this and foam roll every morning

arms and abs and russian twists and 25 min incline

Legs destroyed what a lift

what did you do

Leg Extensions 4 x 10

Squat 135-155-175-195-215-225 x 10

Leg Curls 4 x 10

Standing Glute Machine 4 x 10

Wide Leg Press 3 x 10

i had a very bad experience doing leg curls once i had the worst Charlie horse ever

Damn I try to do a light stretch in between sets and some air squats to keep that lactic acid from building up, maybe try that next time.

Curls have slick become my favorite leg workout cause ever since I really started emphasizing the squeeze at the bottom, my hammies have blown up

Got sick after vacation smh. Gonna set me back

Did a 12k run yesterday and a 90min gym session today, legs are getting though

Got a 7 mile run tomorrow morning planned. Just a bit short of that

Going to take a DEXA scan on Sunday

I’ve lost a bit of muscle and strength over this cut. Might need to raise the protein levels for these last stages

Depending on the amount of running it could also be smart to up your carbs

anyone on 5day splits? is ULPPL the optimal way to go?

My hammies are cooked fam
Everytime i do squats ( hack or Bulgarian) and leg press they hurt like s***
What do i do