Wednesday, April 25th 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 Jerk x2 + Split Jerk x2; 4 complexes building each set (around 75% of 1RM push jerk) 
B1. Bar Muscle Ups; 8 for time x 4 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 4 sets; rest 2min 
C1. K HSPUs; 15 for time x 4 sets; rest 30 seconds 
C2. Chest to Bar Pull-ups; 15 for time x 4 sets; rest 30 seconds 
C3. TTB; 15 for time x 4 sets; rest 30 seconds 
C4. Hand Over Hand Sled Drag; 50' AFAP x 4 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. Complete. doing really good on the handstand trap. If you remember, last year i could barely do it from paralletes. 

A. Worked up to 215. Left shoulder feels sticky overhead. like its not locking in to place
B1-B2 - Complete. smooth. not hard
C1-C4 - complete. a little tougher this week with the increased reps. major pump