Thursday 5.12.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (10 squats and 10 steps each direction)

Strength Training:
Power Snatch (5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 1- Stopped there because I was feeling beat up in my shoulders

Snatch High Pull (5x4 at 135% of PS work sets with 1:00 rest):
- Skipped

Hang Power Snatch (5x5 at 100 lbs less than SHP weight with 1:00 rest):
- Skipped

Snatch Grip Deadlift with a Shrug (added these instead of snatch work for today):
- 185x 5, 225x 5, 275x 5, 5, 5, 5, 5

Barbell Reverse Lunges (5x5, same weight as HPS):
- 45x 8, 95x 7, 135x 6, 185x 5, 5, 5, 5, 5 (added weight to a normal day due to reduced volume today)

Glute Bridges (with Hip Circle and feet elevated):
- 16, 16, 15 (alternate with the first three drills of CS Recovery)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 17, 16, 16, 16, 16 (alternate with the last 4 drills of CS Recovery)

Crossover Symmetry:
- 1 Round of Recovery