Wednesday, April 18th 2018

A1. Single Arm Bear to Bridge; 5 reps/arm x 3 sets; rest 10 sec 
A2. Shoulder Sleeper Stretch; 30 Sec/arm x 3 sets; rest 30 sec 
B1. KB thoracic reach overs; 10 reps x 3 sets; rest 10 sec 
B2. HandStand Trap 3 Press; 8-10 reps x 5 sets; rest 10 sec 
+
A. Push Press x3 + Push Jerk x2 + Split Jerk x1; 4 complexes building each set (around 80% of 1RM Push press) 
B1. Bar Muscle Ups; 8 for time x 3 sets; rest 30 seconds 
B2. Strict HSPUs; 12 reps for time x 3 sets; rest 2min (no deficit this week) 
C1. K HSPUs; 12 for time x 3 sets; rest 30 seconds 
C2. Chest to Bar Pull-ups; 12 for time x 3 sets; rest 30 seconds 
C3. TTB; 15 for time x 3 sets; rest 30 seconds 
C4. Hand Over Hand SLed Drag; 50' AFAP x 3 sets; rest 3min 
+
On your own work: 
A1. Scap Push-up; 10 reps x 3 sets 
A2. Db on Knee External Rotations; 10 reps x 3 sets
A3. Bent Over Reverse Fly; 10 reps x 3 sets


A1-B2. Completed. No pain. first time doing the handstand trap not a parralettes. Last year wrist was hurt when we were doing these a lot. From ground, on wrist. doing complete movement. Felt good. 

A. 185, 195, 205, 205....didnt really know good weight for this could have done 205 for more sets or maybe a little heavier. 
B1-C4......Everything unbroken. Focused on relaxed breathing and crisp movements. Felt great. Not easy, but didn't tax me too much either. 

Will do added work later. Feeling really good heading in to rest day and should feel very good fro Friday. Went and saw my chiro on Wed. He said its the best I've looked in 2 years.