12/17/2018

A. Every min for 10min: 20 Double Unders, 1 heavy CLEAN - increase snatch load each min
Build to a 265lb clean

B. Front Foot Elevated Split Squat (3"); 6-8 reps/leg x 5 sets; rest 2min bw sets 
I used a 75lb Dball and held it in the front rack

+
5 Sets, @ smooth, controlled effort: 
60 Sec Power Snatch @ 75# 
30 Sec Rest 
60 Sec Row Cals 
30 Sec Rest 
60 Sec Deadlift @ 185# 
30 Sec Rest 
60 Sec Burpee 
30 Sec Rest 
60 Sec Thruster @ 75# 
rest 3min 

I got my ass handed to my by 185lb deadlifts and 75lb thrusters, again
Set 1 - 18/18/22/15/18
Set 2 - 18/18/20/14/18
Set 3 - 16/17/16/12/15
Set 4 - 16/18/16/12/15
Set 5 - 16/17/16/12/16

2x through; 6-8 reps each of: 
A1. Slow and Controlled Cossack Squats w/ deep end range hold (calf focused end range)
A2. Pigeon to T-Spine Rotation 
A3. Bottom of Squat Heel Lifts
A4. 90-90 Position Reach with T-Spine Flexion Bias
A5. Groin Rock w Internal Rotation Bias - https://www.youtube.com/watch?v=6yef5dangSs
A6. Groin Shift to Short Hamstring Hold - https://www.youtube.com/watch?v=bu9v_GSotew
A7. Half Kneeling Psoas Release w Deep Breathing - 
A8. Runners Lunge with Rotation - 
A9. Upward Dog with Deep Breathing
A10. Groin Rock Backs with Deep Breathing
Done