redemption workout. Was a bit annoyed at how OHS went last week, so it was back to the well tonight. Much better effort all round. Was flying solo as my bro had a late one at work.
Warmed up - hit my mobility stuff really hard. Before I started on OHS I did some back squats, and a few limbering up sets with 32kg KB. Sitting in the hole and moving about to get that loaded stretch going. I find it really forces me to keep my upper back as vertical as possible too.
Did two sets of 5-6 at each of the following weights for OHS. Always find the second set is much smoother once you get a feel for the weight. Overall it was a mix of slow reps and a couple of pause reps each set too. Just to keep the focus on form and staying tight. Sets at 40kg, 60kg, 70kg. Then two sets of 3 reps at 80kg. Was well pleased with that effort, everything was tracking much better today.
Hit some back squats afterwards. Sets of 6 at 100kg, 120kg and 130kg. Then one more at 100kg. I was going to do some behind the head pressing but decided I was pretty tapped on the overhead stuff. Did a set of 10 at 60kg on military press, then a couple of sets of KB flies with one of our other gym bros.
Finished up with two sets of standing one armed KB press. Set of 6 at 18kg the a set of 4 with 20kg. Good for a bit of extra grip work.
