Squat snatch double – less than 15 sec bt reps, 2 min rest between sets x 6 sets
175-180-185-190-195-200 – the lifts @ 190 and 195 felt the best and was pretty happy with them. The leg drive and keeping chest up on those lift and the 200 was were I felt not as crisp and strong
+
Snatch balance x 1/OHS x 2, rest 2 min x 4 sets
165-190-205-225 – the 225 pressed out a little so that wasn’t as crisp on the snatch balance but overhead squat felt pretty strong on all of them
+
Dbl KB front rack wall sit, accumulate 4 min in as few sets as possible @ 53lbs/hand
Ummmmm – yuck, ouch, and I know a few sets I was in so much pain I did come to parallel which even though it’s an easier leverage position I did stay under tension longer. And as the day progressed about 4 hours later I Was still feeling the effects of this
+
Twisting GHD hip extensions x 10, rest 1 min x 4-5 sets (alternating sides, hands behind head, rotate torso 90 deg at top)
This was exactly a movement I needed to end my day and week