December 31st, 2016

A. Snatch; build to a tough single
B. Hang Snatch x2 + OHS x2; 1 complex on the 90 seconds for 6 sets 
+
2 Sets: 
Assault Bike 2min @ 400 watts 
Then, For Time: 
15 Squat Snatch for Time @ 175# 
rest 4min bw sets 
+ 
C1. Single leg hack squat with barbell on wall to toe off; 4-5/leg x 2 sets; rest 30 seconds https://www.dropbox.com/s/ydv1yfuw5otvcsm/MVI_5605.MOV?dl=0
C2. Twisted Lizard Stretch; 45 sec/leg x 2 sets; rest 60sec https://www.youtube.com/watch?v=wq0g9wlAuXw
D1. Bar Hanging Strict Straddle Leg Raise; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
D2. Unloaded Straddle Reverse Hyper Leg Raises; 5-6 reps x 2 sets; rest 30sec (super slow & controlled)
E. Single leg back extensions; 6/leg x 2 sets; rest 45 sec bw legs https://www.dropbox.com/s/ro3eebp8h9o1yek/MVI_5621.MOV?dl=0
+
15min Easy Row 
15min Easy Bike

A. 215...10lbs more than last heavy session. Most I've done 12-15 months, without pain. 
B. Stayed 135-150. Felt a little different. Each set got better. 

Set 1 - 7:09

Set 2 - Stopped at 7:10 at 13 reps

I was little nervous about my shoulder. Last session like this I kind of tweaked my shoulder and just stayed off of it and warmed up real good each time since. As of writing this I am feeling no effects of shoulder, so ready to push harder again. Breaking was good on both, just gotta keep grabbing the bar and doing the movement more. Its coming.