One of the most interesting people in the lifting and throwing sports is Dan John. I enjoy his newsletters and especially his e-book, “From the Ground Up”. My workout was inspired by the lifts Dan likes to teach.
I didn’t go all out, but I did get a good workout and enjoyed the lifts.
Overhead Press: 45 x 15, 90 x10; Squat, 45 x 15, 90 x 10; Dislocates & Overhead Squats with the stick; 15/15/15. Overhead Squat with a 45# bar x 3.
The fun part:
Power Snatch + Overhead Squat + Hang Squat Snatch + Overhead Squat, x 3:
Overhead Squats x 5