Saturday
A. Front Rack Reverse Lunge off 45# plate, 7/leg x 3, rest 60 sec b/w legs
B1. Good Morning @ 33X1, 6-8 reps x 5, rest 30 sec
B2. GH Raises @ 50X1, 4-6 reps x 5, rest 2 min  **add weight if possible 
D. Torture Twist, 5/side w/ 3 sec hold x 5, rest as needed  ***add some dynamic rotations  to your every day warm up.  Test and retest w/ movements like I posted of the girl at my gym.
https://youtu.be/Bac0udbB-uc

A)135, 155, 155.

B1)75x8, 85x7, 85x6, 85x7 85x8

B2) 6,6,6,6,6,... No added weight. Tried to put my hands above my head instead of across my chest and that was plenty hard enough. Could only get like 3 reps like that then I had to bring my hands in. 

C) done. Just started with the stretches so it still felt a bit uncomfortable tho not as painful as last week.