Saturday October 22nd, 2016

Late Morning Session (10:45am) 
1. warm up
    a. rollout lower back and IT band
    b. rollout traps and triceps
    c. scap activation with crossover
    d. primer: 3x 10 barbell good mornings, 10 alternating unweighted his thrusters, 15 jump squats
2. weightlifting
    a. deadlifts -- every 60sec x 10 sets -- 3 reps @ 70% of 3RM.
3. movement
    a. 3x10 ring kips only w/ towel between feet
    b. emom x 10 -- 3 ring muscle ups (focus on technique)
4. conditioning
    a. emom x 10 minutes
        odd) 20 calorie row
       even) 15 CTB pull ups

Results: 
1. a. done
    b. done 
    c. done (w/ floss bands) 
    d. done 
2. a. done @ 315lbs 
3. a. done 
    b. done 
4. a. done (row done between 1350-1400, CTB pull ups unbroken) 

Notes: 
1. these warm ups have been good this week. gets me going and allows for me to mentally check in to the workout. 
2. deadlifts went fine -- tried to focus on the set up each and every rep. 
3. muscle ups were tight but still not where they need to be. need to keep taking video and analyzing from there. 
4. EMOM got pretty nasty. the last set of ctbpu had some floppiness to it.