150520

Wednesday- Gym Skills/Movement Warm Up + Speed Squat/Jumping + TnG Barbell 

3 sets warm up
10 sec Bridge Up Hold x 3 *focus on extending thoracic and shoulders as much as possible
10 light Band Pull aparts
50’ Bear Crawl **Put peanut LAX balls on low back and keep it there throughout the crawl. 1 sec pause during each step with hand/foot is off the ground

Love when you program these movement warm ups. Bear crawl was awesome to feel neutral spine. Third set was toughest, could tell I was starting to arch, ball fell off 2-3 times. Great warmup.

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12 min EMOM
1st- 2 Fast Back Squats @ 65%
2nd- 2 Kneeling Jumps onto a plate **add height as you go

300, worked up to 4 plates.  Tried to get another one (3) last set, and almost sack tapped out. Hahaha

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12 min EMOM
5 Hang Squat Snatch @ 135# AFAP each set

All sets were 15 secs or less.  One set I did 6 because I felt myself turn over before I locked it out at top. ~16 secs for that set. 
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12 min EMOM
5 Power Clean & Jerks, 185# **don’t focus on speed, focus on keeping back tight and perfect position on the way down and catching clean and driving to the jerk and dropping under jerk good

Able to go touch and go through 9 min

10: 3, 1, 1

Didn't meet emom on last 2 min. Pushed but no gas. Did singles and worked on form. Finished at 13:15. More carbs tonight for sure.