Re: 2 things...

Brilliant!

To be mobile always move.
If you stay still(stretching alone is still) you will be stiff!
Think about your warm method as it relates to Josh's Rules of Stretching.

Clams: 2 sets of 15 twice a day for 3 weeks. Once a day after that.

Good luck this weekend.
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Friday Workout 2:

Brooklyn Boulders
Bouldering *3 ( two green and one range)
Belated Ascents *3

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Friday Workout;

1/4 Mile @2%&7.0mph *3
w
Chins *10*3
Stretch

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Thursday Workout;

Jerk f Split 40*2*2
Jerks 90*1 110*1*3
Push Press 70*5*3
Push Ups on Slant Boards *20/ *15+2+2+1
Stretch

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Wednesday Workout;

Clean Pull + Power Clean 90*1+1*2
Clean 110*1 115*1 120*1*2
Front Squat 125*3*3 (murder)
w
Band Pull Up *12*3
Stretch

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Tuesday Workout;

Started out quite sore in thighs and calves. Little bit in lower back.
Power Snatch + OH Squat 50*2+1*3
Snatch 70*2 80*1,90*1*2
Power Snatch 60*2 62*2 65*2 70*2

Piked HSPU *10*3
w
Dips *10*3 (building capacity in remedial gymnastic movements)
w
Stretching & Supine Rotation

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Saturday Workout;

Snatch 90*1*3 (need to be more aware of where bar is and put it where I want it to be-Artie)
Clean and Jerk 120*1+1*3
Front Squat (55) 60*5*3 80*5 100*5 110*5 120*4*5
RDL 120*3*3
Light stretch

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Friday Workout;

1/4 Mile @2%&6.0mph *3
w
Chins *7*3
DB Curls 30Lbs*7*3
Good Stretch

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Thursday Workout;

Snatch 85*1*3
Snatch High Pull 95*3
Clean and Jerk 90*1+1 112*1+1
Stretch

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Tuesday Workout;

Power Snatch 60*2*3
Power Clean 85*2*3
Front Sq 117*2*3
w
Piked HSPU *5*3
Dips *10
Stretch

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Saturday Workout;

Front Squat 122*3*3

1/4 Mile @ 2%& 6.5/ 7.0/ 7.0/ 6.5-3.6(after1/8)
w
Max HSPU 4/ Chins 12/ Ring Dips 12/ Toe to Bar 12

Stretch...

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Friday Workout;

Snatch 70*2 85*1 90*1 95*1*2
Power Clean 95*1 105*1
Clean and Jerk 110*1 120*1 125*1
Clean Pull 142*3
Stretch

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Wednesday Workout;

Chins 5/ 3/ 1/ 10/ 10/ 8+1+1
BB Curls 30*10
DB Curl 30Lbs *10*2
Pumped!

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Tuesday Workout;

Power Snatch 60*3*5 (working on staying over bar + wrist flick)
Snatch 50*3 70*2 85*1
Snatch High Pull 95*3*3
Shadow Box 6min
Focus Mits (hitting) 3min
Stretch

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Monday Workout;

20 min Treatment;
10 min Floor Hug
Supine Leg Twist
Feet Over Shoulders

Super Band Pull Up *15*2
w
TRX Tricep "Pushdown" *15*2
Cable Curl 50*15*2
w
Push Up *15*2

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Sunday Workout;

Clean and Jerk 110*1+1 120*1+0 120*1+1
Front Squat 60*5*3 90*5 110*5 120*4 120*3*4
Clean Pull 110*3 140*3*2
Stretch

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Saturday Workout;

Power Snatch 50*3*3
Snatch 90*0 90*1*3 (slow reaction time)
Snatch High Pull 90*3
Snatch Combo 40*3+3+3*3
Stretch

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Friday Workout;

HSPU *3*3
Dynamax Deep Push Up *5*3
Slide Knee Push Up  *10*2 each

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Wednesday Workout;

Afternoon
Clean and Jerk 110*1+1 115*1+1*3
Front Squat 125*3*3
Snatch High Pull 95*3*3
Stretch
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Wednesday Workout;

Morning
Chins 10/ 9/ 8/ 7
w
1/4 Miles @2% and 6.0/ 6.2*2
Stretch

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Training in Microcycles

Goals; improve total, more squat strength, improve gymnastic fitness (upperbody joint sturdiness/ size), sprint strength

Every three week cycle includes all 4 components in varied degrees.

Total comprised of 3 components; technique, power, pull strength
Squat components; absolute strength, base of "endurance"
Gymnastic components; volume, remedial skills, new skills

Fst 3 Weeks;
Total Power
Squat Base
Gym Remedial Skills & Gentle Rise in Volume.
Sprint Gentle Rise in Spd

2nd 3 Weeks;
Total Technique (3 singles to 5 singles @ +85%)
Squat Strength (Heavy Singles or a Heavy Triple + Maintain Base)
Gym New Skills & Gentle Rise in Volume.
Sprint Gentle Rise in Volume (+1)

3rd 3 Weeks;
Total Pull Strength & Back to 2-3 Singles (no/ little Power)
Squat Base
Gym Higher Volume.
Sprint Gentle Rise in Spd (w Lower or Same Volume)

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Monday Workout;

Power Snatch 50*4*3 60*2*3
Push Press 70*5*3
Jerk 60*3 80*2 100*1
BungeeRun *10*3
Ring Dips *5*3
Close Push Ups *10*2
Stretch

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Saturday Workout;

Snatch 85*1*3 (+2 misses)
Clean and Jerk 120*1+1*3
Front Squat (45) 60*5*3 80*5 100*5 110*5 120*3*5
w
Chins 5/ 3/ 1/ *6*3
BB Curl 40*5
Satchel RDL 90*5
RDL 110*5
Russian Twist  10*10
Frankenstein Twist 10*10
Stretch

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