Friday, February 9th 2018

A1. In Place Wide Stance Lunge with Rotation (maintain spinal stability) - slow / controlled alt steps x 4 sets; rest as needed - https://www.youtube.com/watch?v=OEwaGC-dbI8
A2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 4 sets; rest 1min - https://www.instagram.com/p/Bc5CsODHz7a/?taken-by=ando_pfs
B1. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 4 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
B2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/BdgBBScnzHy/?taken-by=ando_pfs
+
14.1 (PS/DU) 
rest 8min 
4min of 13.4 (Clean and Jerk/TTB - except perform Knee to Elbow in place of TTB) 
+
Easy Spin Recovery for 10-15min


Completed movement work. T-Spine Reach always feels good. 

14.1 - 365 8rd+5DUs, I was so happy with this. My 2014 score was 378, but I eased in to this one, steady pace the whole way 6-5-4 on snatches, didn't miss any on DUs. Could have done snatches faster obviously. But just felt really good through this whole thing. I mean, I was on my back at the end, but still felt good. This was the type of open workout I was worried about the most, the "no limiter, just gotta go" type. Def have some confidence when these show up now. 

4min 13.4 - took about 5 more minutes to stretch good. finished through round of 12. Did singles on C&J and jump kept moving. 

Good day.