I always leave this particular session feeling extremely supple and limber in my lower back. If any a day must be skipped, this definitely isn't it, despite its lower intensity.
In between the following sets, I did light rounds of the double~end bag.
Snatch squats: 10 sets, 3 reps
That name is of my creation. The official term isn't as straightforward as mine, whatever it is. The exercise involves snatching the barbell overhead and squatting in the held position. Balance and form was more important than the amount of poundage.
Good mornings: 4 sets, 8 reps
I finally have the form down, albeit with light weight. The key is pulling the barbell down into the traps, while driving firmly planted feet into the ground. Previously, I had problems with the weights rolling up onto my neck. I need to work on keeping my legs straighter, but this marks a milestone in lower~body efforts. My hamstrings felt like they were worked more in these few sets than years of leg curls combined.
Chop crunches: 5 sets, 12 reps
This is another invention. Upon the climax of the movement, the crunch position is held (as with every other crunch variation I do), and sharp hand chops are delivered on the stomach for four counts before releasing back. After the first set, I felt a harsh, tightening cramp in that region, which has never happened before. I don't know whether it was coincidence or not, but it subsided after a few minutes, and I continued on with no issue.
Plate pinches: 3 sets, 30 second holds
I'm fond of these, in a crude sort of way. My fingers were gnarled and torn afterwards.
A jump~rope circuit concluded the night.