AM
A. Squat Clean 24 Singles @ 180-200lbs rest as needed btwn reps * Make sure you put a line on the ground

So, I did my first 2 reps at 185lbs then I dropped to 180 because I felt I jumped forward. I did the next 17 reps at 180 but I missed the next 5 reps and stopped…..so I completed 19/24.


B. 1 and 1/4 Front Squats 6-8 Reps rest 2 min btwn sets x5 @5lbs Havier than last wek       130lbs, didn’t feel too terrible after all the squat cleans
C1. 10 Scap Pull ups x3
C2. 10 Scap Push ups x3
C3. 10 Scap Dips on Stationary blocks x3 *At the top focus on pushing away as hard as you possibly can
D. CARS for the shoulder and Scapula
E. CrossOver Symytry Iron Scap
+
AB 12 Seconds @ 100%
Slow Spin
1:58
x7
+
Row 25 Seconds @ 100%
Row Slow
1:35
x7
+
Ski Erg 35 Seconds @ 100%
Ski Erg Slow
1:25
x7

AB and row were ok, just tired legs but the ski went better

PM
For Time
5 Squat Snatches @ 95lbs
10 Shoulder to OHS @ 95lbs
20 Toes to Bar
5 Squat Snatches @ 125lbs
10 Shoulder to OH @ 125lbs
20 Toes to bar
5 Squat Snatches @ 145lbs
10 Shoulder to OH @ 145lbs
20 Toes to Bar     

Total mental composure on this one at the 125’s and 145’s. Missed the first 2 attempts at 145 but hit all 5 after. I know I need to learn how to/practice rebounding better in my shoulder to overhead. That would save me a ton of energy and some time.  total time: 11:30
+
A1. Rotational Land Mine Presses 10 Reps each arm x5
A2. Feet Elevated Bridges 20 second Hold x5
B1. Banded Sampson stretch 1 min Each leg x3
B2. Single Leg Glute Bridges with Neutral HIps x3
B3. Laying Banded Hip Marches 10 alternating Reps x3
https://youtu.be/rA8V4jRP0l4?t=115
B4. Frog Stretch 1 min x3
B5. Ido Portal Hip Internal Rotations
https://youtu.be/xPwG2hqnOx0?t=45

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