4/11/17

AM
Warmup:
1 set:
Bicep Opener
Tricep Opener
Done.
+
3 sets:
Rocking Back Bridge of Box x 8-10 reps
Skin the Cats x 2
Cat/Cows *only moving through t-spine* x 5 SLOW reps
rest as needed
Done.
+
4 sets:
25 Calorie Row
75 DUs
3 UB Muscle Ups
rest 1:1
3:56(mu ub), 5:00(singles), 4:03 (ub), 5:50 (2,1)
+
50 GHD Sit-Ups (2 sets of 25 UB) done.

PM
A. Split Press x 5 reps x 3 sets rest 2:00
55#, 75, 85
B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :15 rest 2:00 @ 70-75% 145# for all no fails. First time split jerking without a hook grip felt good.
C. Overhead Squat @ 3511 tempo x 3 reps x 5 sets rest 2:00 85#, 105, 115, 120x2
+
Finisher:
2 sets:
Rope Sled Pull x 100'
rest 3-4 minutes
1 warmup set with 1 45# plate. Then first foray 45+25 but slow. So second set just 45# plate