Monday October 24th, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout lats
    b. rollout thoracic spine
    c. scap activation with crossover
    d. primer: 2x 50ft monster walk each direction, 10 strict TTB
2. weightlifting
    a. drop snatch (every 45sec) -- 3 reps @ light, fast weight x 5 sets
    b. 3-position snatch (2" off floor, above knee, mid quad) -- find max complex in 12 minutes
    c. every 2:00 x 6 rounds (increase weight per round) -- 15 calorie AD + max rep snatches.
        (95, 115, 135, 155, 185, 205)
3. movement
    a. hollow/arch warm up as desired
    b. 6 sets (all w/ towel between feet) -- 3 small circles. 4 pull ups, 5 ctbpu
4. conditioning
    a. 5 rounds of -- 9 deadlift (205), 6 front squats (205), 3 shoulder to OH (205) (rest 1:1)

Results: 
1. a. done
    b. done
    c. done
    d. done
2. a. 75, 95, 105, 125, 135
    b. 135, 165, 185, 205, 220, 235 (failed above knee), 235 
    c. 20 reps, 13 reps, 11 reps, 8 reps, 5 reps, 5 reps (used 3 bars -- had to add 10's 3x)
3. a. skipped
    b. done
4. a. 38sec, 34sec, 34sec, 35sec, 32sec (all unbroken)

Notes: 
1. weightlifting felt decent today. hit 225 a couple weeks ago on this, so was good to hit 10lbs above that. the miss at 235 was just poor technique. let it get out and stay out in front of me.
2. AD/snatch was pretty nasty. had to add 10's after 95, 135 and 185. made the transition to the AD a little slower. tried to stay on a pace on the AD and just stay on the work with the snatches. 185/205 felt good for where they were in the workout. 
3. the towel complex was a little weird using a towel for the first time on bar gymnastics. will post the video soon to get some feedback. 
4. this barbell cycling was dirty. unbroken rounds, which I am sure it was designed to be. the first round was slow as I didn't have a good rhythm going yet.