November 2, 2016

Daily score: 7

Workout:

A. Snatch pulls; 3x3; rest 2 min

123x3x3

B1. Single leg semi-straight leg hip thrust from 6" platform; 6 reps
w/ 2 sec pause at the top x2/side; rest 1 min
B2. Good morning position OH plate rotations; 10 slow controlled reps
x2; rest 1 min
B3. PVC/light barbell single leg good morning with wall assistance; 10
reps x2; rest 1 min

Done x 2 rounds

C. False grip ring to chest hold; amsap x5; rest 90 sec

22,20,20,17,17

D1. Assisted german hang; 30 seconds x3; rest 30 sec
D2. Shoulder extension plank hold; 30 seconds x3; rest 90 sec

Done x 3 rounds 

E. Straddle hollow body med-ball throws; 5 reps as aggressively as
possible x5; rest 90 sec (throw into a wall in front of you so that
the reps don't require you to get up and chase your ball every time)

5x5

Snatch pulls felt good today...I feel like I could get under that weight.  I attached some videos of the B series and E to be sure I'm doing what you intend.  The hip thrusts made my right hami feel like it wanted to cramp but it never did (thankfully).  The good  morning OH rotations were super hard for me!  It was hard not to round my back and after the first set I did feel my low back muscles lit up.  C and D went well.  E just felt weird and even though I was trying to throw it hard it never seem to hit the wall with much force!  Thanks!