February 19th 2017

A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
+
Assault 30 Seconds @ 85% 
Assault 30 Seconds @ 50% 
x15 sets 
+
Assault Sprint 10 Seconds @ 100% effort 
rest 1:50 
x4 sets 

A1-B3. Completed. I feel like the Plate Squat Flow is getting easier and opening me up more. woking my hands in more on tempo OHS as well. Neck, shoulder, back feel very good. 

AB 30/30 - stayed at 500 watts for almost all 490 for some. Probably more than 85% though, but I was able to maintain. 

AB sprint. got up to just over 1600 on these. Most I've ever done. 1:50rest was full recovery.