Tuesday, February 20th 2018

A. Squat Clean; 3 singles to tough load 
B. Squat Snatch; 3 singles to tough load 
B. Back Squat; 5,3,1,10,10; rest 2min (10 is 65-70% of 1) 
C1. Split Stance In Place RNT Squat; 10 reps/leg x 5 sets; rest 1min 
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 5 sets; rest 1min - https://www.instagram.com/p/Bc5CsODHz7a/?taken-by=ando_pfs
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 5 sets; rest 1min 
D2. Stability Rolls; 6/side x 5 sets; rest 1min https://www.instagram.com/p/BdgBBScnzHy/?taken-by=ando_pfs
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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. Worked up to 245, 255, 255. I feel disconnected from the bar, its slamming down on me.
B. 195, 195, 205...Felt goos here
C. 295, 315, 335, 225, 225.......these also felt good. Really not pushing it too hard on the lower reps.

C1,C2,D1,D2......completed. I did something a little different on C1 after meeting with PT Danny Matta again. I'll send to you in separate email.