Wednesday, May 9th 2017

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. Split Jerk; 1.1 x 5 complexes building each set (around 80% of 1RM push jerk) 
B1. Bar Muscle Ups; 8 for time x 5 sets; rest 30 seconds
B2. Strict HSPUs; 12 reps for time x 5 sets; rest 2min 
C1. K HSPUs; 15 for time x 5 sets; rest 30 seconds 
C2. Chest to Bar Pull-ups; 15 for time x 5 sets; rest 30 seconds 
C3. TTB; 15 for time x 5 sets; rest 30 seconds 
C4. Hand Over Hand Sled Drag; 50' AFAP x 5 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

Completed upper body movement work. 

A. worked up to 245, felt decent, was really focusing on punching out. 
B1. Complete, felt great
B2. Complete, unbroken consistent time
C1- C4. Unbroken on everything except last set of CTB. started to tear and called it on the 4th set. Been using 90lbs on the sled and trying to pull fast.