Thorough squat warmup
Used voodoo bands in my warm up. A lot of glute activation by way of bridges and fire hydrants. Eccentric single leg pistol negatives off a box.
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A – Back Squats – 3.3.3 x 4, rest 25 sec/3 min
265-280-285-290
Should’ve done last set at 285. Finished 290 successfully but it was such a grind my weight shifted to my toes on the last 3 more than it should’ve.
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B1 – Banded alternating side steps x 30 sec continuous, rest 90 sec
Done
B2 – Wtd sorenson hold 30 sec, rest 90 sec x 3
Done
Did not get dizzy while focusing on glute tension.
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C – 10 sets of 15 unbroken wallballs for time
6:57
Strategy was pre-planned 3 second walkout distance (equal to 1.5 mats) so most rests were 5/6 seconds without having to pay attention to the clock. Limiter was upper body specifically mid back and shoulder fatigue. In hindsight would’ve warned this up much more. Any suggestions on warm up strategies for this in walk balls. High rep push press? Mentally effected by fatigue around the halfway mark so started walking 2 mats out to give a few seconds extra rest. Legs could have gone easily for another 50+ reps.
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D – Hollow body hold 10 sec on, 20 sec rest x 6
Done