Thursday 3.17.16

Warm Up:
- Crossover Symmetry Activation
- Dynamic mobility for hips, hamstrings, and shoulders

Strength Training:
Power Snatches (5x3):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 2, 2, 2, 2, 2

Barbell Ab Rollouts:
- Skipped due to space at Gold's

Snatch High Pulls (5x3 @ 135% of power snatches):
- 253x 2, 2, 2, 2, 2

Single Leg Standing Calf Raises (5x8):
- Did machine calf raises since I was at Gold's.  200x 5x7 Last week was 10x 8, 8, 8, 8, 8 (15 next week)

Core Superset:
Ascending Ladder (1-10) of:
- 45 Degree Back/ Hip Extensions
- GHD Sit Ups (all reps of both slow and deliberate)

Crossover Symmetry:
- 1 round of Iron Scap

Conditioning:
- None