AM
A. Single Arm Front Rack Rear Foot Elevated Split Squat (opposite side); 10 reps/leg x 5 sets; rest 1min bw sides 
B. Single Arm Front Rack Squat @ 5050 tempo; 6 reps/side x 5 sets; rest 1min bw sides 
C1. Single Arm Single Leg (same side) DB RDL; 8 reps/leg x 5 sets; rest 1min
C2. Single Leg Hip Thrusts; 8reps/leg x 5 sets; rest 1min 
+
6 Sets: 
6 Hang Power Clean (185#)
6 S2OH
10 Box Jumps (24") 
rest 3min bw sets 

PM
A. Strict press; 5x5; rest 2 min
B. HS walk for speed - 50 feet AFAP x6; rest as needed to recovery
C. Freestanding hs hold tech work 15-20 min
D. Stall bar L hold to V sit (or raise your legs as high as they will
go); 10 reps with a 1 sec pause at the top of each rep x5; rest 2 min
E1. Forehead on Bench Y raises; 10-12x3; rest 30 sec
E2. DB Reverse Flys with thumbs down; 10-12x3; rest 30 sec
E3. Face down PVC pass throughs; 5 reps both grips x3; rest 30 sec

Results
AM
A. 44#, 50, 50, 50, 50
B. 35#, 44, 44, 44, 44
C1. 75# for all sets 
C2. 30#, 30, 30, 35, 35
+
50 sec, 49, 51, 49, 48, 

PM
A. 135#, 135, 140, 140, 140
B. 15 sec, 14, 14, 14, 13, 13
C. Completed 
D. Completed 
E1. 10# for all sets 
E2. 10# for all sets 
E3. Completed 

Increased weight for split squat. Feel limited ROM in my right hip. Went about parallel to avoid impingement. Squatting was pain free. Kept the depth parallel each set. 

Went UB each set of the HPC and S2OH. Did a step down for the box jump. HPC and S2OH was much easier compared to last week. Felt powerful and efficient each set. 

Shoulders are starting to feel stronger again. Shoulder mobility and accessory exercises are paying off. Did each set of the HS walks UB. Was playing with bent knee HS walk. I tend to overextend to increase speed. Bent knee felt good on my lumbar and more stacked because I didn't overextended through T-Spine.