17MAR: Phase2B-wk1d1

Great start.
  1. agile 8 + back bridges
  2. warm-up complex:
    a. bent row:  65 x 6
    b. RDL:  65 x 6
    c. jump shrug:  65 x 6
    d. high pull:  65 x 6
    e. hang clean:  65 x 6
    f. thruster:  65 x 6
  3. Clean: 165 x 1,1,1,1,1,1,1
  4. Squat: 205 x 6,6,6,6
  5. Pullups:  BW x 8,7,6,5,4
  6. Overhead press:  145x3,3; 150x3,3
  7. Plyo circuit*
    a. medicine ball slam:  20lb x 5,5
    b. squat jump:  BW x 5,5
    c. plyo pushup:  BW x 5,5
    d. medicine ball corkscrew:  20lb x 5,5 each direction
    e. wall ball:  20lb x 5,5
*Plyo Circuit:  I had planned on three circuits, but this was more metabolically demanding than I anticipated.  I was gassed after the first circuit.  I was 100% empty after the 2nd circuit.  I did every rep of every movement as powerfully as possible.  I may use a gripped weight plate for corkscrews on Thursday.  It was a bit too hard to hold the med ball when swinging it explosively.  I'll also increase it to 3 circuits on Thursday. 

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