Friday, April 27th 2018

A. Squat Clean and Jerk; 1.1.1 x 5 sets; rest 20; rest 2-3min 
B. Deadlift; 3,3,3,1,1,1 rest 2min 
+
(rest 1 to 1 like you would at comp) 
10 squat clean & jerks (185lbs)
7 squat clean & jerks (205lbs)
5 squat clean & jerks (225lbs)
-5min rest
3 Rounds, resting 1:1 in between rounds: 
15 hang snatch (135lbs)
15 toes-to-bar
+
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. 165, 185, 205, 225, 245....was trying to quick redip on the jerk. couple split jerks on the 245
B. 365, 395, 405, 445, 471.....starting get up there, most I've pulled in prob 2 years

Did some TnG, some fast singles. for C&J feeling it out, comfortable with both on 185, fast singles for 205 and 225. 

Was able to hang on for 5s on snatches and keep T2B unbroken. gotta get spicy on the day for sure. 

Didn't have time for movement work, will try to get in in the coming week.