2/20/2019

A. Power Clean; start at 135, add 10# every min until failure 
Built to 275lbs

B. Muscle Ups; 12 for time x 2 sets; rest 3min bw sets
Set 1 - UB
Set 2 - 11 UB MU


For Time: 
20-15-10: 
C2B
HSPUs 
Bike Cals 
I made one huge error and one error in hindsight. I did not warm up for this, like at all. That was a bad idea. I also decided to go UB on the set of 20 C2B and ended up tearing on my left hand. Total time was 9:38, and there were a lot of excessive breaks. I probably should've warmed up for this

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Ido Portal Squat Routine: https://www.youtube.com/watch?v=lbozu0DPcYI
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A1. Med Ball T-Spine CAR; 3 eac way x 2 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
A2. Bear Position Ball Shoulder Reach; 5 each hand x 2 sets; rest 30 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
B1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 2 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
B2. GHD Thoracic Stretch; 60 sec x 2 sets; rest as needed
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BB Positional Breathing - 2 x 10 in each position
-Empty BB In Front Rack
-Empty BB bottom of front squat
-Empty BB in DL setup position
-Empty BB in jerk-grip overhead position