**Sunday 2013-10-13**

At home, in my garage gym.

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 20 pound ball

3 Handstand push-ups

225 pound Power clean, 1 rep

**WU:**

5 min Jump Rope, 100xSU + 3 min DU Practise

BUWU PVC

BU STE PVC

10 x HPCL, 10 kg

10 x PCL, 15 kg

5 x PCL, 20 kg

5 x KB Press, 12 kg

5 x PCL, 30 kg

5 x WB, 6 kg

3 x PCL, 40 kg

3 x KB Press, 16 kg

2 PCL, 50 kg

**WOD:**

Scaling: Pack, modified

20 rounds for time of:

5 x Wall ball shots, 14 pound ball = 6 kg

3 x DB Press, 18-20 kg -> KB Press, 16 kg

1 x Power clean, 115-135 pound -> 55 kg

Total time: 25:14

**$Out:**

10 min Shoulder Mobility

**Comments:**

I was able to have a continous flow during the whole workout. Except then for the KB Presses where the first five and the last two where unbroken, the rest was 2 + 1. I tested KB Press with 20 kg but wouldn’t have been able to get through within a good time frame. So I choose to scale down to 16 kg. I feel that was a good choice. A really great workout. I am really tired in my back right now. Rest day tomorrow since I have two classes in my garage then.

Does anyone have a good idea when it comes to sore forearms working with Kettlebells? As soon as I do KB presses, cleans, thrusters or snatches I end up with really sore forearms where the Kettlebells hit/touch them. Any ideas are more than welcome.