3/4/18 Slept 9.0 hours, Wt 195.2  8/10. Grip and forearm tired/stiff from climbing

Mar-4

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;   # 95,115,125,135  rest as needed (build, maintain spine tension throughout) This felt great. I liked this movement

B. HB Back Squat  @21x1 - 4 x 6;   # 105, 125,135, 130  Last set at 140 my back tightened and limited my range. Reduced  load to 130- felt good.  Try to explode out of bottom. rest as needed (build, full depth)

C1. Behind the Neck Snatch Grip Press - 3 x 6;  # 55,65,75 I like this one too. A little awkward at first but felt like it  was firing some muscles in a "new" way. rest as needed (build to tolerance)

C2. Strict Pull-up in Hollow Position - 3 x AMRAP UB;   3,2,3  rest as needed This is a PR.  High bar with full extension. Yay!

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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://www.youtube.com/watch?v=DcL3RaoivFI

First part is forward singles, second part is backward singles. It looks like my hands maybe too far from my body??

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 147 g,   C 158 g  F 60g