Friday April 20th, 2018

A. Squat Clean and Jerk; 1.1.1 x 4 sets; rest 20; rest 2-3min 
B. Deadlift; 4,4,4,2,2,2; rest 2min 
+
3 Sets: 
Assault 90 Sec (e 30 sec increase pace - 300-350-400 watts), into: 
6 Squat Cleans AND jerks @ 185# 
4 Squat Cleans AND jerks @ 205# 
2 Squat Cleans AND jerks @ 225# 
rest 4min active walk bw sets 
+
For Time: 
100' FRWL @ 95# 
50 Thrusters @ 95# 
+
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.....everything feeling good. 
B. 345, 365, 385, 405, 425, 435....strength really starting to come back. good working sets here, i think i did double overhand first 2 sets. 

Only did 2 sets. 5:32, 6:28...adding that jerk really slows it down, having to redip for the jerk taxes me. 

Only had time for all the movement work. Completed all, body feeling good.