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Thursday 

W2

Friday- ME LB + Skill Oly + SL + Static Core

A. Overhead Squat @ 15X1, build to 5RM- regular shoes

A2. Single Leg Quarter Squat Pallof Press @ 3030, 10 reps/side between each set of OHS

135, 185, 215, 235, 242, 250

No misses. Last set, took more than one second between 4th and 5th rep. Stopped there. 

B1. Sweeping Snatch Grip Deadlift, 4 x 4 reps, rest 30 sec *https://www.youtube.com/watch?v=cUgkLD0Ogyg

185, 205, 215, 225

B2. 3-Position Snatch (High Hang, Mid Thigh, Below Knee), 4 x 1 complex, rest 2 min

185, 200, 210, miss at 220, 215x2. Progress for sure. Back is feeling good. 👍 no more muted hips. 

C. Double KB Overhead Walking Lunges, 4 x 16 steps, rest as needed b/w sets

Better shoulder position today. T spine on point. 

D. Dragon Flags, 5 x 4-5 reps, rest as needed

Today was best I've done on these. Eccentric control 📈

Good day of training. 

Moving in to da house tomorrow. Back at it Saturday.