1. BB hang power snatch + overhead squat - 4x2 - 50/55/57.5 2 attempts at first power snatch/60kg 2 attempts at first power snatch
2. front squat - 5x3 - I thought this was 4 x 2, dont know how I missed this!
115/120/125 x 1/125 x 1 - second 125 was better, elbows dropeed too much on the 2nd rep
120kg x 2
125kg x 1, looked comfier than it felt, bottled the second rep
3a. DB reverse lunge - 3x6/6 25kg was the heaviest I had, felt light
3b. DB single leg rdl - 3x6/6 balance is still like a drunks - used 1 25kg DB contra...
4a. evil wheel (rollouts) use ab wheel or suspension trainer - 3x10 perform from knees
4b. natural ghr - 3x5 (colin held onto my ankles - sucked at these!)
5. single leg squats - 2x10/10 - squated to a bench, standing on a 20kg and 10kg plate
Happy to get up to 125kg on the front squat - will have to check if its a PR. thought I had 2 on the second attempt. Annoyed I got the rep range wrong, missed that completely! Power snatch is getting better but needs more work - the OHS was no problem.
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