4/5/2019

Warm-up: 
12 reps x 1-2 sets each of: 
A1. Natural Knee Extensions https://www.youtube.com/watch?v=Ps8nQKHB1q4
A2. Banded Terminal Knee Extension https://www.youtube.com/watch?v=s_u2SVcADVo
A3. Banded Side Lying Clam https://www.youtube.com/watch?v=_eZ32pKt7QQ
A4. Banded lying prone hip internal rotations https://www.youtube.com/watch?v=ZNZFsYu7Fzc
B1. Seated Banded Abduction https://www.youtube.com/watch?v=yzubln5pJAA
B2. Banded Monster Walks https://www.youtube.com/watch?v=l2GD2jYd5CM
B3. Negative Box Step Down (stand on something at mid shin height and slowly lower yourself back to the floor on one leg. Each rep should take about 3 seconds )
+
A. Power Snatch; 5 on the min @ 140# for 8 min 
UB for each set

B1. Back Squat; 3 HEAVY reps x 4 sets; rest 45 seconds 
305lbs

B2. 10 UB Front squat @ 175# x 4 sets; rest 45 seconds 
These were tough and they made the wall balls extremely difficult

B3. Wall Balls @ 30#; 35 reps for time x 4 sets; rest 3-4min
Set 1 - 1:30 (15/10/10)
Set 2 - 1:49 (15/10/10)
Set 3 - 2:05 (15/10/10)
Set 4 - 2:10 (7s)

Not happy about the wall balls. I'm good for about 1 and a half sets then everything goes south. My heart rate and respiratory rates skyrocket and my shoulders blow up. While the FS definitely didn't help, its frustrating to have these issues continue to be a problem