9.5.11 Wv 1 Wk 1 Front Squat + Prowler

My front squat is in the tank compared to my back squat.  Seems to me if I get better at front squatting I'll get better at other things too.  Also, a closer, more neutral stance of the front squat will balance the wide, externally rotated sumo style deadlifting.

A1)Hang Snatch
Bar (muscle==>power==>full ROM) x a bunch
95 x 5 x 2 sets

A2)Hanging Pike x 5 x 3 sets

B1)5/3/1 Front Squats
230 x 5
250 x 5
264 x 6

B2)Shoulder Internal ROM stretching + integration

C1)Slosh Pipe Walking Lunges, short stride x 8 reps each leg x 4 sets

C2)GHR set @ #4 x 3 reps ouch!
Set @ #5 x 5 x 3 sets

D)Conditioning w/ 90 lb. Prowler
10 yds high handle
10 yds back low handle
10 yds high handle
10 yds back low handle
40 yds total
Rest 1 minute
Repeat 8 times