A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min
A2 – Hollow arch rolls x 3/direction with 2-3 sec pause in each position, rest 1 min x 3
B1 – Russian baby makers x 4 slow reps
B2 – Alternating sky reaches from deep squat x 4/side
B3 – Single leg quadruped rock backs x 4/side
2-3 times through as needed
Loved these two for movement prep
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For time
10 squat snatches @ 185
20 squat snatches @ 135
30 OHS @ 95
60 wallballs
13:32
185 – did 1 rep every 15s, rep 9 almost lost, so stepped back a little before rushing #10, the last thing I wanted to do was miss this one.
135 – 1 rep every 10s, about 12/13 in felt the low back, left spinal erectors get hot, not painful at all, just for the bending, tried to pull back just a little, about 12s/rep.
OHS – picked up the bar pretty quickly when got weight changed, wanted to do some big sets but at that point, low back burn and knowing the time that I would end up resting bt the big sets would not be worth it, so breakdown w/quick-ish rest was 8-10-7-5
Wall balls unbroken (and no repped myself twice)
Need to get better at plate changes, or a better plan when changing plates.
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C1 – Single leg banded isomtric hip flexion hold in supine x 15 sec/side
C2 – Single leg GHD sorenson hold x 10-12 sec/side, 3 sets, rest as needed
Left leg is way stronger, and the hip flexion sucked, that was an eye opener.