Tuesday October 18th, 2016

PM Session (5:15pm)
1. warm up
    a. rollout quads
    b. rollout hamstrings/glutes
    c. glute activation with lateral monster walk
    d. primer: 3x db press in clean x8 + tempo pull ups x5 @ 51X1 + plyo push ups x8
2. weightlifting
    a. push press -- 4x8 @ 85% of 8RM
    b. power jerk (every 2:00) -- 50/2, 60/2, 70/2, 75/2, 80-85/2 (x3 sets)
3. movement
    a. 6 sets of: 30ft handstand walk to wall + 10 shoulder touches
    b. 3:00 tabata -- freestanding tripod hold
    c. EMOM x10 -- 12 handstand push ups
4. conditioning
    a. 9:00 AMRAP -- 45 overhead squats (95) + 30 GHD sit ups
    b. for time -- 50 ground to over shoulder (alternating) (150)

Results: 
1. a. done 
    b. done
    c. done
    d. 20, 25, 30 for the DB press, done, done w/ 45lbs bumpers 
2. a. done @ 205
    b. 170, 200, 235, 250, 270, 275, 275
3. a. skipped
    b. skipped
    c. done 
4. a. 2 + 45 overhead squats 
    b. 7:28

Notes: 
1. push press + push jerks were pretty solid today. still get my body too far forward instead of staying back. need to keep working on that. 
2. the AMRAP was rough. quads really felt it on that one. unbroken OHS first round, then 3x15, then 30/15. 
3. skipped the first 2 portions of the movement due to the way the shoulders felt after the 120 HSPU in the EMOM. hspu in general are feeling real good though. 
4. consistent pace on the d-ball. legs started to burn pretty bad during the last 10-15 reps.