A – Hang Squat snatch x 1/Snatch balance x 1 – new complex EMOM x 10, light to moderate
115 – was really light to moderate, but this was perfect. The snatch balance really focused on great engagement overhead, squat snatch good position, below the knee and good transition to power position
B – Hang squat clean x 1/Push jerk x 2 – new complex EMOM x 8, light to moderate
165 – played with several different things in the push jerk. Would pause in a few in a 2inch dip, some tng at shoulder, just wanted to work different positions to improve leg/hip drive from the front rack position
C – Back squats – 10*215, 8*235, 6*(250,265,285). rest 2-3 min
done – felt really good here today and pleased with how these felt
D – Front squats – 5*(200,230,250,250). rest 2-3 min
done – 250 was tough but still solid and good
E1 – Spanish squats on racked BB x 15-20 with KB goblet hold, rest 1 min (https://www.youtube.com/watch?v=ZNxfc4rFLxk)
done – 20 reps across
E2 – Band assisted nordic curls x 4-6, rest 1 min x 3 sets
Done
This was so much more manageable and tolerable on my body. Last week I wore belt and knee wraps to tolerate the volume. Today was great, body felt good and felt fast and strong on squat. No braces and no sleeves. Also spent time in warm up and even going through it again before squats of really making sure of glute engagement and trying to maintain a posterior pelvic tilt