Farmer Walked my A%$ Off

I had an idea about what was ahead as I pulled up to class Friday. I saw Rob walking around the building with Kettlebells in hand. I had some chice words that I won't be writing down.

Friday's Workout:

Warmup:

Started with 2 rounds of Classic Cal's

3 Rounds of 30 sec of work / 15 Sec of Rest, clock never stops

Wall Ball
Kettlebell Swing
Slamball
Total: 135

Workout:

5 rounds for time
9 Chins (I was going back and forth between underhand and overhand grip)
9 Front Squats - 65lbs
9 Squat Thrusts
9 PRO Pushups
Finished in 13:40

Coupe de Gras:
400 Meter farmers Walk - 26lb KB
Did not drop! Many thanks to Steven!

So, a couple of things.. I need to work on consistancy in my wall ball. I can through it up and catch it correctly about 5 or 6 times, but then I don't aim the ball correctly and it ends up in a position that I can't catch it. I'd like to get it smooth and consistant. Wall balls can't be too expensive.. and they would be a great addition to a workout on the exorcist steps.. Imagine 20 wallballs and a sprint up the steps.. Do that 10 times ... OUCH!

I am fighting my lean in the squat thrusts. I know I can manage a heavy weight in the squat position and in the rack position, but the movement between the two needs some tweaking. I need to work on keeping my chest straight up. I know it's an issue for me. I was trying to visualize my chest inside a wooden box. I was thinking if I leaned too far forward, my chest would hit the box. It helped me keep my chest up, but I still need work. I also kept saying to myself lead with your elbows and keep my butt tucked in as I stand up.

Thank goodness the "Danny-up" is so exciting, because what the heck am I doing back there?