Great workout this afternoon... Definitely going to be sore, in fact sore right now. Ugh...
30x back extension on GHD
Power Snatch + 3 OHS(overhead squat) + 2 push press = 8xs
Warm up w 45#bar x 3 OHS
Russian swing (to chest) w 53lb KB x 10
EMOM for 8 minutes
Build to 5RM heavy back squat
135#/ 165#/ 185#/ 205#/ 225#
*first time I used a belt... Really helped me get these loads. When I go heavy again, I will definitely use the belt. For more anaerobic or metcon workouts I wont use one.
Cool down... Row 1k w increasing intensity.
FAIL my arm started cramping and spasm so I had to step. It was weird, as I felt like I had a marble in my arm... A very painful marble.... Ugh. About an hour after the marble was gone but the arm was twitching still... No bueno. I need to hydrate... Lots more water for sure.