AM
Row 11 min @ 145-160 BPM 160 bpm 2:14.8 ave/500
Ski erg 11 min @ 145-160 BPM 160 bpm 2:18.6 ave/500
AB 11 Min @ 145-160 BPM 150 bpm
+
A1. Straight Arm Front Dumbell Raises light weight 5 Reps w/ Palms to ground, Palms to cieling, Thrumbs to Cieling, Thumbs to Ground (Rest as needed btwn positions if neeed) x3 used 8lb DBs
A2. Chest supported Y’s T’s W’s 5 reps @ each letter focus on Scap retraction x3 used 5lb plates
A3. Bent Over Reverse Dumbel Flies Thumbs to Cieling 10 reps x3 used 15lb DBs
A4. Seated Z Press 10 Reps with 3030 Tempo x3 15lb DB
*Rest as needed btwn movements make sure you are well recovered and you aren’t using major movers here This is meant to target your rotator cuff musculature specificall. There shoulder be a pretty high nural drive into the tissue.

PM
A. 1 Tempo Snatch Pull 5 Seconds into the Hips + 2 Hover snatches x22 Complexes @ 95-125lbs rest 2 min btwn complexes 5@95, 8@105,  5@115, 2@120, 2@125
B. Tempo Deadlift 6×5 @ x030 tempo rest 2-3 min btwn sets 2@195, 4@205 but missed the 5th rep in set 3 and 4. My grip kept failing.
C1. Single Leg Back Extensions 10-12 reps rest 1 min x6 I am not sure if I’m doing these correctly.
C2. Barbell glute bridges 10-12 reps rest 1 min x6 I’ve been using 85lbs for this in the past so that’s what I used today but if you don’t want me to just let me know
C3. Hamstring Curles on Low Rings 10-2 Reps rest 1 min x6
+
AB 12 Seconds @ 100%
Rest 2:30
x5 watts:  1) 896  2) 925  3) 955  4) 955  5) 955

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