11:30AM
Strength
Squats 3x5@280 (PR)
Press 3x5@135 (PR)
Conditioning
Complete 5 rounds:
1 Minute - Barbell Overhead Support
1 Minute - GHD Back Extension Isometric Hold
*30 seconds rest between rounds
Stayed with just the bar (45#) on overhead support, because I wanted to focus on form only. This and the GHDs were a great tool to focus on position. If I kept the scapula retracted, butt squeezed, abs tight, shoulders externally rotated, holding the static positions were much easier.
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