4/17
AM
A. Squat Snatch + Hover Snatch 10-15 Complexes btwn @ 115-155lbs rest as needed btwn complexes   I was hesitant in my snatches today because of my knees. They are very tender and bruised to the touch, but don’t hurt at all in any movement.  For the complexes, I did 4@115, 2@125, 2@130, 3 misses @135 on the hover snatch then made 1@135
B. Power Snatch Clusters 2.2.2 rest 20 seconds btwn reps rest 2 min btwn sets x4           105, 115, 125, 125
C. Segmented snatch pulls 3×3 @ 105% 1rm 2 second pause below the knee above the knee and Mid Thigh   did all sets@ 165
D. Back Squat 10×2 @ 215+lbs rest 2-3 min btwn sets  back squats felt good on my legs but every time I re-racked the bar, my left shoulder was hurting so badly! As soon as the bar left my shoulder I could barely stand it hurt so bad. But after about 60 seconds it calmed down every time so I fnished all my sets. I am seeing the chiro tomorrow afternoon.
E1. Single Leg sorensen hold 20 seconds each leg x3
E2. Rearfoot Elevated Romanian deadlifts 6-8 reps each legx3
E3. Banded Clam Shells 5 reps each leg x3

PM  NO SHOULDER PAIN AT ALL FOR MY PM SESSION!
2 Sets
AB 2 Min @ 300 watts
75 Double Unders
50ft HS Walk AFAP  FINISHED EACH SET AROUND 3:30
Rest 3 min btwn sets
+
2 Sets
Row 2 Min @ 2:00 Pace
75 Double Unders
5 Rope Climbs
Rest 3 min btwn sets FINISHED EACH SEST BETWEEN 4:30-4:45
+
Ski erg 2 min @ 2:10 Pace
75 Double Unders
10 D ball Over the shoulder @ 100lbs  DIDN’T HAVE A DBALL, CLOSEST I COULD GET WAS A 70# ATALS STONE, SO I DID 15 REPS VS 10. FINISHED THE SET IN 4:29
+
A1. Bent Knee Hollow body hold 30 sec rest 1 min x3
A2. Hanging Bent Knee Straddle HAng rest 1 min x3
A3. Single Arm Side Planks 30 seconds each arm rest 1 min x3
A4. Feet Elevated Planche lean 20 seconds rest 1 min x3

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