AM
A. Hang Squat Clean and Jerk; 1.1 x 4 sets; rest 20 sec; rest 2:40 - 245#, 245, 255, 260, 265, (Failed 275#).
B. Thruster; 3 reps x 4 sets; rest 2min -185#, 205, 210, 215 (Failed 225# twice). Din't have enough speed coming out of squat. 
C. Banded HSPUS; 8 sets of 5 reps; rest as needed (ensure reps are FAST) - Used 30# band tension. Positioning in shoulders felt great today. 
(follow this video for B1-3: https://youtu.be/LYSgmXQILwM )
D1. Squat Drop Catches w Bands; 3 reps x 3 sets; rest 30 seconds
D2. Static Jump from High Box; 3 reps x 3 sets; rest 30 seconds
D3. Band Assisted Jumps; 3 reps x 3 sets; rest to full recovery
Like plyometric work. This was different and haven't tried these exercises before. +
3 Sets:
10 DB Power Cleans @ 60#
30' OH Walking Lunge
15 TTB
10 DB Power Snatch (1 db, alternating)
30' OH Walking Lunge
15 BMU
rest 4min bw sets to ensure quality reps
4:40, 4:45, 4:45. Was tougher than expected. Focused on smooth transitions and quality work. OH lunge was tough on shoulders.


PM
movement work:
Single Arm DB OH Squat (5/arm @ 41x1 tempo - LIGHT LOAD)
15# Plate Flow (3 reps) (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
Deck Squats; 8 reps with pause in bottom
+
2x through:
C1. Handstand Walk; 12 meters
C2. Duck Walk 24 meters
C3. Front Bridge Walking for 12 meters
C4. Horse Walk 24 meters
C5. Lizard Walk 12 meters
C6. Ostrich Walk 24 meters
Loved all this movement work.