Snatch Grip Deadlift: 135x3, 165x3, 195x3, 225x3, 255x3. The program calls for a deficit deadlift (off of 3" blocks or equivalent in plates.) to a 3RM. I chose this lift for various reasons besides wanting a PR in it. I don't have blocks, and the plates kept shifting as I lifted. The 255 triple was demanding and the last rep was tough to lock out.
16" Step Ups: 20x10, 30x10, 40x10.
GHR: 30 reps in 3 sets (13, 9, 8 reps): The first set really took a proper chunk out of me. Maybe it just wasn't my day, or the deadlifts weakened me.
Back Raises: 3 sets of 5 with a 3 second hold each rep. Not stellar, part of the blame goes to not finding a comfortable position on the GHR to do these.
Weighted Situps on a Slant Board: 15x10x3.
2-Legged Calf Lifts: 5 sets of 14. Just bodyweight. My single leg calf raises were stalled, so I thought these might help.
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