3/11/18 Slept  8.5 hours, napped 40 min  8/10.

Mar-11

Warm-up (each exercise to the point of light local burning, then move on)

 -trunk stiffness (McGill's big-3: curl-up / side plank / bird-dog)

 -hip movement (3D lunge matrix, quadruped frog rocks, sumo squat to stand)

 -scap movement (quadruped cat-cow w/ focus on thoracic spine / elevated cat stretch keeping ribs down / face-down, jerk grip PVC lift-off)

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A. Snatch Grip RDL @3030 - 4 x 6;  @ #135  felt solid and strong this week. rest as needed (use heaviest load from last week across, maintain spine tension throughout)

B. HB Back Squat  @21x1 - 4 x 6; rest as needed (use heaviest SUCCESSFUL load from last week across, full depth) @ # 135- 5 lbs increase over last week. Felt smooth and much easier than last week. No tightness in quads

C1. Behind the Neck Snatch Grip Press - 3 x 6; rest as needed (match last week, I figure you'll still be getting a feel for this b/c I know it can be awkward)  #65,65,75. 75 felt good. Definitely more fluid and less awkward than last week

C2. Strict Pull-up in Hollow Position - 4 x AMRAP UB; rest as needed

3,2,1,1   I have really improved my strength from a " full hang". When we started training PU I had a difficult time initiating the movement. Currently the final 3- 4 inches ( eyes to chin) is the challenging portion.

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Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules -- film one set of singles & post)

https://youtu.be/d8pHpNfWZMQ backward jumping

https://youtu.be/54tq-D0lCFw speed step drill

I did these in the dark in the driveway. No video. Sorry! It was a hectic day so trained late.

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Shoulder Movement

A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps

A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps

A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction

P 155g C 165 g F 60