Fri 3/15:

Fri 3/15:

Mobility Seq A&B.  Complete

A. Squat Clean & Jerk: 5 x 1; rest 4 min (80-85%, technique focus)  185,205,215,215,220

B1. Reverse BB Lunges off low step (10"): 3 x 16-20 alt'ng @20X1; rest 60 sec b/t legs

notes-step straight back  3x16 w/ 75lb bb (vid below)

B2. Bulgarian Low Ring Pushups: 3 x amrap(-1) @3111; rest 60 sec  6,7,7 (vid below)

notes-keep chin tucked and don't allow neck to reach.

C1. Tucked Front Lever Pullups: 2 x 4-6 @30X1, rest 30 sec (extend knees some to increase difficulty) notes-keep his a little lower so hips/shoulders always @same height  2x5

C2. Body Row to Bar: 2 x 8-10 @30X0, rest 30 sec

notes-undergrip, adjust height to fit rep range. Ensure shoulders down & back when bar touches chest! These looked great in video.  2x10

C3. Band Pull-Aparts: 2 x 15 @2220, rest 3 min  2x15

notes-keep scaps strictly down thru movement. Watch arm angle and don't allow scaps to elevate under fatigue.

Mob. Seq "C" in cooldown  skipped due to time.  I have a band at work, so I'll do some stretching there.