Tuesday February 6th, 2018

A. Squat Clean; 6 Singles @ 70-75%; rest 2min 
B. Back Squat; 5,5,5; rest 2min 
C1. Split Stance In Place RNT Squat; 10 reps/leg x 3 sets; rest 1min 
C2. In Place Elevated Bear Crawl; 10 steps/leg w Maximal Core Tension and Flat Back x 3 sets; rest 1min - https://www.instagram.com/p/Bc5CsODHz7a/?taken-by=ando_pfs
D1. Split Stance Db Power Snatch; 8-10 reps/leg x 3 sets; rest 1min 
D2. Stability Rolls; 6/side x 3 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 for all reps. felt good here. Light, good pop.
B. 275 for all sets. Needed to stay at this weight to not bother left hip/leg. Not that heavy

Will have do all movement work on Thursday(off day).