Sunday, February 18th 2018

A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed 
B1. Med Ball T-Spine CAR; 3 eac way x 5 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
B2. Bear Position Ball Shoulder Reach; 5 each hand x 5 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 5 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 5 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
+
*all at easy pace, just practicing the movement and ensuring efficient technique)
18min EMOM: 
Min 1: 4-6 DB Hang Squat Cleans @ 50# 
Min 2: 4-6 DB Burpee Box Step Overs 
Min 3: 2-3 DB Devil Press 
+
18min EMOM: 
Min 1: 8-10 DB Snatch w New Standard 
Min 2: 6-8 DB Thrusters
MIn 3: 6-8 DB STOH 
+
10min Row 
10min Bike 
10min Run 
*all at 120-145 BPM


Completed movement work. Everything feels good. Nothing hurting. 

Completed both EMOMs. Again, that first EMOM kicks my butt. Second EMOM isn't nearly as bad. Definitely becoming one with the dumbbell. 

Didn't have time for Row/bike/run, Will try to do some later this week.