12/24/2016

A. Tall Jerk; 20 singles; rest as needed (keep load light and focus on perfect technique) 
stuck with 75lbs on this one

B. Split Jerk; 10 singles; rest as needed 
3 @ 185lbs, 3 @ 205 lbs, 4 @ 225lbs
I widened my grip for the jerks and it helped a bit. Only had one miss and it was the last one at 225lbs

C.GHD Thoracic Stretch; 60 sec x 2 sets; rest as needed bw sets 
done

D. Shoulder Exension Stretch; accumulate 3min https://www.youtube.com/watch?v=x1T_OG3ISbc
done

E. Internal Rotation Work: https://www.youtube.com/watch?v=jUeMFbY6Q4U
done

+
2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 STOH @ 115# 
12 C2B
Rest 4min
x2 rounds
Round 1 - 3:35, UB S2OH and C2B
Round 2 - 3:45, UB S2OH and C2B. I forgot about the dubs this round and did them after the C2B.
I briefly had some minor discomfort during first 2 c2b but that went away and there weren't any problems after that.

+

2min AB building effort (20sec @ each RPM 62/64/66/68/70/72)
right into: FOR TIME:
48 Double-unders
16 OHS @ 95# 
16 TTB
Rest 4min
x2 rounds
Round 1 - 3:55, UB everything
Round 2 - 3:59, UB everything, forgot about the dubs again this round

Both of these were fun and I'm starting to see some improvement with the arm