A. Front Squat - in 5 sets, build to a moderate triple; rest as needed (use relative intensity chart, medium-heavy)
185, 195, 205, 215, 225 (81%)
Really focused on butt between my feet and I stayed so vertical. Felt great.
B. Squat Clean - 1 rep every 30sec for 20 reps (use 185-205)
205# all sets no misses. Carried over vertical spine here an it felt great.
C. Seated BB Good Morning - 4 x 10-12; rest 90sec (3sec negative, 3sec pause @ bottom)
75, 85x3
10 lbs made a big difference. These felt weird. Never done it seated.
D. KB 2arm Front Rack Holds - 4 x AMSEC; rest 60sec (hold bottom of squat for AMSEC, use 62-70#)
62# for 32, 27, 22, 21. That was tough! Feel the groin more than anything at the end.
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