Tuesday, April 24th 2018

A1. Front Tuck Levers; 8-10 sec x 4 sets; rest 30 seconds 
A2. Plance Lean (as far as you can go with fingers forward); 20 sec x 4 sets; rest 30 seconds 
A3. Slow and controlled pistol to box (4 sec eccentric); 5 reps/leg x 4 sets; rest 45 seconds 
B1. Plate Squat Flow - 3 reps x 4 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
B2. Med Ball T Spine Rotation to Foam Roller; 5 reps/side x 4 sets; rest 45 seconds - https://www.instagram.com/p/Bc8OOdZHSdo/?taken-by=ando_pfs
B3. Feet Elevated Gymnastics Bridge; accumulate 30 seconds x 4 sets; rest 45 seconds 
+
Row 500m @ 2:15-20 pace 
Row 500m @ 1:40 pace 
x4 
+
Bike 1k @ 200 watts 
Bike 1k @ 500+ watts 
x4 
+
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed (Just barbell)
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)

A1-B3...Complete. Everything feeling good. I'm getting more range of motion in the Gymnastics bridge

Rows - I was able to hold 1:45-1:46 this week. Really didn't dip at all through the sets. 
Bike - NA

A1-B2. Complete. Working hard on these shoulders. I think the German hang gets me a really good stretch. need to constantly keep these in.