15 seconds work : 15 seconds rest x 20:00
First six minutes - 53lbs (24kg)
Minutes seven through twelve - 44lbs (20kg)
Minutes twelve through twenty - 35lbs (16kg)
Repeated a three minute pattern:
15s Two hand swings / 15s rest
15s Two hand swings / 15s rest
15s One arm swings L / 15s rest
15s One arm swings R / 15s rest
15s Snatches L / 15s rest
15s Snatches R / 15s rest
First half the workout felt horrible. Started to feel it in my back - realized I was probably rounding my back forward. Had to over-emphasize arching my back with the hip hinge. I swear, seven years in, I feel like I'm a beginner all over again.
Started with vision drills. Finished with physical therapy:
Loaded Hip Circles x 5/5 flexion 5/5 extension, 5/5 abduction, 5/5 adduction (L)
Single Leg Hip Bridges (L)
Hip Abduction x 20 (L)
Single Leg Step Ups 24" Box x 10 (L)
Shoulder External Rotation Blue Band x 30 (L)
I'm about three days behind on workouts, so I've got some catching up to do.
