April 21st 2017

AM 
A1. Tuck Front Lever Negative; 6 seconds x 2 sets; rest 45 seconds 
A2. Single Arm Waiters Carry; 20 sec/side x 2 sets; rest 45 seconds 
A3. Side Plank Rotations; 8 reps x 2 sets; rest 90 seconds 
B1. Single Arm Bridge Hold; 20 sec/side x 2 sets; rest 45 seconds 
B2. Shoulder Extension Plank Hold; 20 sec x 2 sets; rest 45 seconds https://www.youtube.com/watch?v=LlZ5NsJzw5s
B3. Weighted Shoulder CARs; 6/side x 2 sets; rest 90 seconds https://www.youtube.com/watch?v=CLWFwun1BfQ
+
10min Bike 
10min Row 
10min Run 
10min Bike 

PM
A. Power Snatch; 10 singles slowly building based on feel
B. Clean Grip Deadlift @ 41x1; 5,4,3,2; rest 3min bw sets (work on perfect positions and neutral spine) 
C. PRI Wall Squat; 5 reps slow and controlled x 4 sets; rest as needed https://www.youtube.com/watch?v=SZzER7l8dpA
+
3 Sets: 
10 TnG Power Cleans (you choose load based on feel) 
200m Row @ 95% effort 
rest 3min 
+
3 Sets: 
30 UB Wall Ball
15 Cal Assault Sprint @ 95% effort 
rest 3:30 




PM

A. Only did 75#. I feel a pinch in the wrist. Not bad, but I feel something, so stopped. 
B. 275-315. Felt good. 
C. Done. I think I felt a stretch, I don;t know. 

Did S2O with 95# instead. Felt good, no wrist pain. Wasn't comfortable with turnover on wrist. Going directly up and down I can control better. Row was 1:32-1:35/500. 

WBs Unbroken....surprised I did so well with these. Haven't done one wince early March. 
AB tough....:35 to complete the 15 each time. 


I felt very good going in to this session.