Good workout overall, stomach was a bit full when I started though.
Did my general warmup - dynamic swings etc, and 10 reps with 25lb in various exercises - pull, press, oly goodmorning, snatch grip BN press, hang powerclean+powerjerk, full squat press
Rest - 30secs alternating between each exercise. 1min between pairs.
1) Back Extensions x8, With a twist to each side after rep 3 +5kg x10
2) Incline situps with Russian twists to each side at the top - arms held outstretched x8, +5kg x8
Low Ankle Jumps 3x10secs
Romanian Deadlift bottom position ISO hold - 40lbs x 1min
MidThigh Paused Hang PowerSnatch
Warmups - Shoulder Dislocates with wooden staff + some overhead squats
Bar for some Slow Snatches, BN snatch presses, Overhead squats and some Hang powersnatches
Midthigh Hang PowerSnatches Bar 2x3, 75lbs x3
Rest - 2 mins
Hookgrip on first rep
109lbs 4x2, 3 sec pause on each rep at mid thigh
High Hang Squat Snatch Bar x3
Form is getting better here, used a slightly wider grip than normal. Hard to hold with hookgrip tough, but made it much easier to dip down with it.
Squat snatches with bar felt good, perfect form as well as far as I could tell.
Flexibility improving all round
Full Olympic Back Squats - RAW in Oly Shoes
Warmup sets - resting 2mins
Bar x6, 95lbs x5, 135lbs x6
Tempo 10X0 rest - 3 mins
Resting 1.5 to 2mins - 335lbs x 8 singles, failed on 9th single
stripped bar down to 135lbs and squatted it back up from the pins
Tempo 43X0 - Rest 30secs - 165lbs 4x3
Singles were heavy, but heavy in a good way, I felt in control of the weight and form was good. Just controlled it down and powered it up.
Squats felt very hippy today, mostly glutes as far as I could tell, no erector action either like normal. So form may have changed.
9th single just lost steam at the sticking point. Goal is to get 10 singles with 1.5 minutes rest between each.
[u]Bits and Pieces[/u]
Alternating between each, rest - 1.5mins
GluteHam Raise on Incline Situp Board
Tempo 30X0 2x6 - using hand to help
Supported Hanging Leg Raise Extensions to Horizontal
Tempo 2010 BW 3x10 - using same leg stance as squat
Single Leg Back Extensions
Tempo 20X0 BW 2x20, 10 each leg.
Then layed over a swiss ball face down to stetch out the erectors and open up the spine for a couple of mins