5a came way too fast for me this am, but I managed to get my butt up as usual to head to Plumbline:
warmup 2 rounds:
core 2 rounds
Partner Dynamax Ball toss
25 partner high five push-ups
3/1 min rounds AMRepsAP
55lb lunges / bicep curls
Kettlebell SOT press 20lb ( see below)
65lb power clean squats
Here is a great description of a Kettlebell SOT press found at http://www.mikemahler.com/kettlebell_exercises.html:
Kettlebell Sots Press
Clean a kettlebell and go into a full squat. Stay in the bottom position of the front squat and press the kettlebell overhead until it is locked out completely. Lower the kettlebell back to the starting position and repeat. Stay in the bottom position of the squat for the entire duration of the set. Make sure you push your glutes into your calves and contract your midsection for increases stability and power. If you cannot do a full squat, then you cannot do the Sots Press. Click here for more info on the Sots Press.
The thing about the Sots Press for me is I find it very challenging to squat and keep the weight on my heels. For some it’s no issue at all, but I don’t know if it’s the way my hips are positioned or just how I have been holding myself upright for years and years – I keep losing balance. I even tried to lower the weight to see if that helped, but I didn’t really notice a difference in my balance. Does anyone have any tricks that I could try?