4/8/2019

I wasn't able to get into the gym for a PM session today

A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (RAN)
A2. GHD thoracic stretch; 1min continuous; RAN
A3. Band thoracic extensions; 15 contractions with 1 sec pause + 10 sec hold; RAN
A4. Active thoracic spinal extension; 15 contractions with 1 sec pause + 10 sec hold; RAN
+
A. Squat Snatch; start with empty bar - every 60 seconds add load to a max for the day - no extra warm-up other than your normal general prep
95 - 125 - 145 - 165 - 175 - 185 - 195 - 205 - 215 - 225

B1. Hyrbid Rope Climb; 2 ascents AFAP x 4 sets; rest 1min 
My gym only has regular ropes and a 12ft ceiling, so I did seated L-sit/regular hybrid rope climbs
:33 - :33 - :34 - :40

B2. Thrusters; 12 UB reps @ 105# x 4 sets; rest 1min 
I got all of the sets of thrusters UB. But, it was pretty rough and I had a very hard time recovering after the second, third, and fourth sets. I didn't have any muscle endurance issues, it was all cardiac and respiratory rates skyrocketing

B3. 12 HSPUs AFAP (start with UB strict) x 4 sets; rest 1min 
:34 (9 strict, 3 kipping) - :40 (9 strict, 3 kipping) - :56 (6 strict, 6 kipping) - 1:28 (4 strict, 4/4 kipping)

B4. OH Walking Lunge w Barbell @ 105#; 50' AFAP x 4 sets; rest 3min
25 feet out and 25 feet back
:38 - :46 - :49 - not sure how long the last set took, my arms gave out about 35 feet in