Friday November 4th, 2016

Evening Session (4:30pm) 
1. warm up
    a. rollout pec minor/major
    b. rollout lats/rhomboids
    c. forward/backward monster walk
    d. primer: 3x 10 bb good mornings, 10 unweighted alt single leg hip thrusters, 15 jump squats
2. weightlifting
    a. clean/jerk (one motion) (every 60sec) -- 40/2, 50/2, 55/2, 60/2, 65/1, 70/1
    b. clean + jerk -- 50/3+3, 60/3+3, 70/2+2, 80/2+2, 85/2+2, 88-92/1+2 (x3 sets)
    c. clean pull (3-stop) -- 100/2 (x4 sets)
3 movement
    a. 5 supersets (on the bar) -- 15sec hollow hold + transition to 15sec arch hold + 3 v-ups (on floor)
    b. 4 sets (try and stay on bar if you can)
        -- 4 H/A kips, 1 bar MU, 3 kips, 2 BMU, 2 kips, 3 BMU, 1 kip, 4 BMU
4. conditioning (weekly community workout)
    a. 100 thrusters (115) -- every break = 50ft backwards sled drag w/ 4x 45's loaded on the sled

Results 
1. a. done
    b. done
    c. done
    d. done (empty barbell for good mornings) 
2. a. 135, 170, 185, 200, 220, 235
    b. 170, 200, 235, 270, 285, 295, 300, 310
    c. 335 (all 4 sets) 
3. a. done 
    b. done (broke after 2 BMU and after 3 BMU)
4. 9:36 (30, 25, 16, 15, 14) 

Notes 
1. clean/jerks felt good for the most part. a couple jerks felt a little off, but overall think I am heading in the right direction on those. 
2. bar work just tried to stay tight and connected. some reps were better than others, but getting better with staying tight, especially in my hips and legs down to the feet. 
3. 100 thrusters hurt, a lot. big sets to start may not have been best choice looking back.