3/18/18 Wt 196.8, Slept 8. 5 hours, napped 40 min. 8/10

Mar-18

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 - 5 x 6;  @ # 135- same as last week. Tried 145 but felt position was compromised. Theis felt more solid than last week. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

B. HB Back Squat  @21x1 - 5 x 6;  @ # 155- up from 135 last week. Felt really good. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

C1. Behind the Neck Snatch Grip Press - 4 x 6; @ 75, same as last week. Tried 85-too much. rest as needed (build, can progress from last wek if you feel good and can maintain positions)

C2. Strict Pull-up in Hollow Position - 4 x AMRAP UB  2,2,2,2- set 1 and 2 I was able to complete a second "full" PU. set 3 the second one was to my nose, set 4 the second was to my forehead :) This was tough.; rest as needed, frst rep of each set hold chin over bar iso for 2-3sec (note this will make these significantly more challenging)

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Double-under technical ~20min (spend time on these 2 drills + technical work on single / dobules)

https://youtu.be/d8pHpNfWZMQ backward jumping

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

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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 145 g C 174 g F 46 g