Wednesday October 19th, 2016

PM Session (5:15pm)
1. warm up
    a. rollout and stretch calves/achilles
    b. rollout spinal erectors
    c. scap activation w/ crossover
    d. primer: 3x medball OH lunge 40ft + GH raise x 10 + backward sled march 50ft (load 75lbs)
2. Weightlifting
    a. front squat -- work to 75% of 5RM and complete 3 reps EMOM x 12 minutes
    b. 3x20 alternating DB reverse lunges
3. movement
    a. 3x6 perfect, violent H/A kips + pull to ribcage
    b. 30 muscle ups, for time
    c. 7:00 of heaven (as a finisher)
         1. 2:00 tabata static hollow hold
         2. 3:00 tabata hollow scissor kicks
         3. 2:00 tabata static hollow hold
4. Conditioning
    -- 7 sets of:
         50M sled push (AHAP w/o having to stop) + 300M run
         (rest 3 minutes between sets)

Results: 
1. a. done
    b. done 
    c. done (used floss bands) 
    d. 14-20-20lbs med ball, done, done (80lbs loaded) 
2. a. done @ 270lbs 
    b. done w/ 35, 45, 50
3. a. done 
    b. 4:21 
    c. skipped (will make up Thursday) 
4. a. done -- loaded 135lbs on the prowler. went every 4:00. all sled unbroken + 1:13-1:15 runs. 

Notes:  
1. muscle ups were meh. :35 PR but this needs to be sub 4:00 at the minimum. still lots of work technically to be done. 
2. the sled + running was tough. one way on the sled was slightly down an incline and the other way was slightly up, so alternating between the 2 made every other one nasty.