Wednesday November 2nd, 2016

Evening Session (5:15pm)
1. warm up
    a. rollout/stretch calves-achilles
    b. rollout spinal erectors
    c. scap crossover activation
    d. primer: 3x 40ft OH med ball lunge, 10 GH raise, 50ft backward sled march (80lbs loaded)
2. weightlifting
    a. front squats (every 90sec) -- 60/2, 70/2, 80/2 (x3 sets)
3. movement
    a. 4 sets -- 10sec hollow hold, 4 hollow ring rows, 4 deep ring dips
    b. 6:00 amrap of: strict ring MU in sets of 2
4. conditioning
    a. Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans, 315 / 205 lb. ** Stop at 20 minutes **

Results 
1. a, b, c, d -- done 
2. a. 240, 280, 320 (x3 sets) 
3. a. done (after 16.2)
b. skipped (making up on Thursday) 
4. a. 5 cleans @ 275. 

Notes 
1. warm ups have been helping a lot, especially on days like today. was stiff and sore all day and a nice, slow warm up got me loosened up and ready for some working out. 
2. 16.2 was a mental battle more than anything today. was a good workout for a training day. would really like to see it as an Open redo to see how I could do with it fresh and in a "competition" setting 
3. used the a portion of the movement as a finisher. I knew I was just going to do the strict MU on Thursday, but wanted to finish with some positional gymnastics work.