A. Split jerk; 10 reps @80% effort- rest 90 sec (focus on maximal speed) - 245# x5, 255# x3, 265, 270. Elbow has still been feeling achy in front rack and OH. Been having to work internal/external rotation, lots of voodoo on elbow, wrist extension prep, low trap and serratus activation. Pec minor has been super jacked up and been putting stress on bicep tendon and UCL. 

B. Neutral grip weighted ring pull ups; 3-4x5; rest 2 min - 4 reps at a slow tempo each set. C1. Weighted Deficit (8") HSPUs; 4 reps AFAP x 4 sets; rest 20 seconds
C2. Weighted HSPUs; 5 reps x 4 sets; rest 20 seconds
C3. Strict HSPUs; 6 reps x 4 sets; rest 3-4min*goal for these is to create as fast a contraction as possible for each part - Used a 20" vest. This got really nasty on the shoulders. Lately shoulder have been feeling weak and tight. Do you have any suggestions for shoulder prep? 
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Two legged line drill
- 20 reps forward/back
- 20 reps lateral
One legged line drill
- 12 reps per leg forward/back
- 12 reps per leg lateral
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5 yard lateral shuffles
12 seconds max effort (reach down to touch line)
- 5 attempts- rest 1 min
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20 yards x3/movement
- high knees
- butt kicks
- karaoke
- back pedal
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run 10 min easy (jog 30/walk 30) - Running mechanics are feeling smoother. Had some buddies work in with me on the TruForm. 
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movement work 15-20 min