2-21-11 DE Squat/Deadlift & Kettlebells

Great session today – did dynamic effort work on the squats and deadlifts with about 40% of 1RM and light bands. Speed was great on squats, OK on deadlifts and I decided to do a 10:00 test set on the 2-kettlebell clean & jerk – ended up hitting a 9 rep PR with the 16kg bells!

warm-ups: foam roll, stretch, joint mobility and lots of blue heat on the back

1. box squat w/bands: 185x2x8 sets
2. deadlifts w/bands: 245x1x8 sets
3. long cycle (2-kettlebell clean & jerk): 16kg x 82 / 10:00 (did 7rpms 1st 5:00, then 9rpms next 4:00 and 11 rpms the last minute – in these competition style sets we do not set the bells down)
4a. 45 degree back raise: 3×8
4b. seated row: 3×12
4c. GHR sit-up: 3×8
4d. side bend: 3×12