Due to coaching responsibilities had to split today into 2 sessions. I was not going to shirt change myself on my warm up just to get it all in before I had to coach.
A – Squat clean ladder – 1 rep every 30 sec @ 245,255,265,275. Rest 3 min x 4 sets
Done
Changing plates made this a big challenge from 255 to 265. Low back was tired going into today so I am very pleased with fighting for good position on 265 & 275. All loads except for 275 was able to be quick and explosive out of the hole. Always received 275 well just had to be patient before grinding to stand up.
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B – 1-1/4 Front Squats – 4,4,4,4. rest 3 min
185-205-215-225
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C1 – Hollow/arch rolls x 20, rest 90 sec
C2 – BB Hip thrusts x 8, rest 90 sec x 4
165 across
Same as last time but I elevated my feet.
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D – Back rack reverse lunges x 10, rest 2 min x 3
135 across
Had this been in the first session I would have felt confident in my knees to add more load. But after cooling down and warming back up they were still a little tired. The next time these come up, I will be ready to challenge myself more.
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E – KB high windmills x 7/arm, rest 2 min x 3
35 across.
This is the first time doing these that they felt really effective. I have always had a love hate with them, but today my focus was to execute them perfectly and I now will be looking forward to them the next time.