A – Below knee hang squat clean x 3 – 5 building sets, rest 3 min215-230-245-255-265(missed rep 3 standing up. Pulled under it, balanced myself, but could not finish the squat
B – Concentric only front squat cluster – 1.1.1.1 x 4, rest 8 sec/2 min
225-245-255-265 (wished I video of the last rep at 265. Mostly to see the actual time it took to stand up vs the time that it felt like it took. Fml.
C1 – Front foot elevated DB split squat x 8/side, rest 60 sec
45 across
What kind of elevation should I actually focus on here? Too high I felt rom was effected
C2 – Single leg GHD hip extension x 4-6/side, rest 60 sec x 3 sets (adjust ROM as needed here, try to maintain netural spine and drive extension through hammie and butt, not low back)
copy that
+
5 min row, start at 22s/m and increase stroke rate by 2 every min to end around 30. rest off erg 2:30 x 3
26s/m was hardest finding and maintaining that pace