Tuesday, February 13th 2018

A. Squat Clean; 6 Singles @ 75-80%; rest 2min 
B. Back Squat; 6,4,2,15,15 rest 2min (15 is 55% of 2) 
C1. Split Stance In Place RNT Squat; 10 reps/leg x 4 sets; rest 1min 
C2. 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
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 4 sets; rest 1min 
D2. Stability Rolls; 6/side x 4 sets; rest 1min https://www.instagram.com/p/BdgBBScnzHy/?taken-by=ando_pfs
+
Movement Work: 
A1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. Groin Rocks w Int Rot; 12-15 rocks x 3 sets; rest 60 seconds https://www.youtube.com/watch?v=6yef5dangSs
C1. Single Arm Bear to Bridge; 5 reps/side x 3 sets; rest 30 seconds 
C2. Groin Mob on Foam Roller; 10 rolls into deep position x 3 sets; rest 60 seconds - https://www.instagram.com/p/BcIqXjJnylP/?taken-by=ando_pfs


A. 215, 225, 225, 235, 235, 235, felt decent
B. 275, 295, 315, 175, 175, didn't want to push it to much, good working sets
C1. Complete
C2. Complete
D1. complete
D2. Complete

All movement work complete. Feel pretty good overall.