February 22, 2017

A1. Hanging Alternating Leg Lifts ; 8/leg x 3 sets; rest 45 seconds
A2. Side Plank to Shoulder ABduction; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhVG9oTno0VEFOWktiUjFnRnJ5MkYxenltdjdV
A3. 1 Arm Hang Rotations; 10 reps/side x 3 sets; rest 45 seconds https://drive.google.com/open?id=0B4Bowlp9nKuhOGRiN1ZxeEVFNVBJWW1lcFlkajR6U3d0dzg4
B1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 3 sets; rest as needed
B2. Plate Squat Flow - 3 reps x 3 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)
B3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 3 sets; rest as needed
C1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 3 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
C2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
C3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
+
Assault Bike 10 Seconds @ 100% effort 
rest 1:50 
x4 sets 
+
For Time @ 100% pace: 
12 Cal Assault 
12 Burpees over Erg
12 Power Snatch @ 75# 
+
20min Easy Bike/Row 

A1-C3. Completed. Not a lot to report. Used a little weight on OHS today. 

AB Sprint - same as sunday 1600+ rest was just right amount

For time - 1:04....this was fun. AB took like :10, just had zero pace. Was total ludicrous speed. 

Irritated my wrist a bit on the HSPU yesterday. Just gonna have to see what shows up.