11/10/16

AM
A. Overhead Squat - 3x10 rest 3 minutes (pause in bottom of each rep for 1 second)
125, 135, 8@145#
My arms are sooo uneven the bar is sooo slanted.

B. Snatch Cluster 1.1.1 x 4 rest 20 seconds, rest 2 minutes @ 85% (repeat)
Done at 107#. no fails

C. Every 20 seconds x 3 minutes - 5 UB Strict HSPU (see where the wheels fall off this week with one extra rep)
Got up to 40 hspu doing sets of 5ub, then at 2:40 had to do 3,2,and 5 singles (finished 50 at 3:28)
+
40 Ring Dips (pause in bottom 1-2 seconds - kip out). Done.
+
EMOM x 21 minutes
minute 1 - 15 Calorie Row Sprint
minute 2 - 10 Thrusters 95#
minute 3 - :40 Seconds Double Unders
Done.

PM
60 min mobility
Focused on: opening hips, practicing backsquat & deadlift, lat/bicep engagment