Friday, April 13th 2018

A. Hang Squat Clean + Squat Clean; 4 complexes to a mod-tough load 
B. Deadlift; 5x5; rest 2min 
+
3 Sets: 
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into: 
6 Squat Cleans @ 185# 
4 Squat Cleans @ 205# 
2 Squat Cleans @ 225# 
rest 4min active walk bw sets 
+
For Time: 
40 Db Snatch @ 70# (alt - power) 
80 Wall Balls 
+
A1. T-Spine Rotation over Foam Roller; 5 each way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BcFhzc-Hdhg/?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. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
C. SA OH DB Squat @ 3211 tempo; 4-5 reps/side x 3-4 sets; rest as needed

A. 205, 215, 225, 235......Keeping the bar fully in my hand, not going to fingertips in the front rack. Really controlling bar. Slowly building in this new position
B. 315, 365, 385, 395, 395.....stayed double over hand until 385. good working sets, felt good. 

Only did 2 sets, just ran out of time, but felt good. 3:55 total time first set. 3:45 second set. No touch and goes, all singles. Focusing on good position and keeping a good front rack keep hands fully on bar. 

Only had time for tester or movement work so I chose the movement work. Everything felt good. Nothing hurting. worked up to 30# on the DB OHS.