Thursday Workout;

Power Snatch 60*2*3
(Not terribly fast and responsive after travel)
Clean and Jerk 110*1+1*3
Parallel Chins 10/ 8/ 8 (90 sec)
BB BP 85*10*3 (90 sec)
Hanging Pike Up 20*2 (90 sec)
Unilateral Calves BW *10*3 (90 sec)
Stretch

Hawaii...sigh....

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Tuesday Workout 1;

Hammer Row 52*12*3 (90 sec)
Close Grip BB BP 62*12*3 (90 sec)
1/4 Mile @2%&7.0/7.5/8.0mph
(waiting for HR to hit 120bpm before each rep)
Stretch

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Tuesday Workout 2;

Front Squat 125*3*3
Stretch

Massage from Cindy

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Monday Workout;

Snatch 70*3 72*3*2 (+1 miss)
Snatch High Pull 95*3*3 (tough?)
BB BP 85*12*2 85*8+60*4 (90 sec)
Chins 12 /6 /5 (90 sec)
Hanging Pike Up *12*4
w
Seated Calves 35*12*3
Stretch

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Friday Workout 1:

Clean and Jerk 110*1+1 120*1+0 120*1+1 110*1+1*2
Front Squat 110*3 120*3
Stretch

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Friday Workout 2:

BBB (2 min rest)
Piked HSPU (On 10kg plates) *10*3
Clean Pull 112*10*3
Close Grip BB BP 65*10*3
w
DB Curl 30Lbs *10*3
Hanging Pike Ups *10*3
w
Seated Calve Raise 70*10*3
Good Stretch

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Thursday Workout;

Power Snatch  (stay over bar) 50*3*3 60*2 70*1
Snatch 50*2 70*2 80*2*3 (better connected to bar)
Chins *8*3 (2 min)
BB BP 85*10*2
w
1/4 Mile @2%&7.5mph (2 min rounds as "rest") *3
Delayed Long Stretch (time constraint)

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Wednesday Workout (skill);

Muscle Up Technique *5*7
Crow Pose 15-20sec*3*3

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Tuesday Workout;

Clean and Jerk 90*2+1(1+2)*3
Front Squats 125*2*3
Back Squats 70*12*3 (2 min)
Close Grip BB BP 60*12*3(2 min)
w
DB Curls 30Lbs *12*3
Quick Stretch

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Monday Workout 2:

Power Snatch 50*3*3
Snatch 60*3 70*3*3 (+1 miss)
Snatch High Pull 90*3*3 (must have loose traps at start)
1/4 Mile @2%&7.0mph*2
Long Stretch

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Monday Workout 1:

BBB (120 sec rest)
Chins 12/ 10/ 5+5 Jump Chins (w long eccentric)
BB BP 80*12*2 80*10 (exhAusted)
Hanging Knee Up *12*3
Calfe Raise BW*12*3 (toes spread)
DB Side Bend 50*12Lbs

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Saturday Workout;

Told these people that they were going to loose money on the buffet! Two omelettes, fruit, grits, waffle, tea -$15!? Great service to Garden Inn next to Convention Center.

Hand Stands *3*3
HSPU *5/ 5/ 4
w
Jerk Drops BW*5*5
Bulgarian Squats *10*3
w
Push Ups *10*3

Everyday Improve!

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Thursday Workout 1;

Hammer Row 115*10*4 (2 min)
w
Crunches *12

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Thursday Workout 2;

Close Grip BB BP 135Lbs*10*4(2min)
Squat 70*10*4 (2min)
Snatch Power Shrug 50*5
RDL to Power Position 70*10*4
Snatch 20*3*3
Stretch

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Wednesday Workout 1;

BB BP 70*10*4 (2 min)
w
DB Curl 30Lbs*10*4

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Tuesday Workout 1&2;

Jerk Drops *5*3
Suspended DB Squat 45Lbs*12/ 65*12/ 75*12/ 85*12 (4 min)
w
DB Biceps Curl 25Lbs*12*4 (4 min)
Snatch RDL (Below Knee-Power Position) 50*12*4
w
Close Grip Bench 115Lbs*12*4

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Monday Workout 2;

Hammer Row 90Lbs*12*4 (4 min)
Seated Calf Raise 90*12*3 (4 min)
Standing BB Calf Raise 90*12
Jerk Drops BW*5*3

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Breakfast

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Breakfast

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Monday Workout;

BBB
BB BP 70kg*12*4 w 4min rest
w
Legs Up Crunch *12*4 w 4 min rest
Coconut Water

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2.5 full days til light training can begin...

Plan is to do a "high rep" Big Beyond Belief 4 Day Program.
1-2 Workouts a day M-Th w NO shrugging or overhead movements and no straining...yack!

Snatch Grip RDLs or Clean Grip RDLs
Squats BW or Chained to Hips or Rear Squat
Jerking Jacks
Seated Calf Raise
1/4 Miles or 1/2 Miles

Bench Press
Hammer Row or Low Row
DB Laterals
Close Grip Bench (consider triceps)
Biceps Curl
Abs

Monday  1: Back 4/ Calf 4 *10-12 reps w 4 min rest
Monday. 2: Chest 4/ Biceps 4 *as above

Tuesday  1: Delta 1/ Hambstring 4/ Triceps 4 *as above
Tuesday. 2: Thigh 4/ Abs 3 *as above
    Springs 1/4 Miles

Wednesday  1: Back 4/ Calf 3 *8-10 w 4 min rest
Wednesday. 2: Chest 4/ Biceps 4 *as above
         #Bar work starts w Workout 2 (stitches out by 10:30)

Thursday. 1: Delta 1/ Hambstring 4/ Triceps 4 *as above
Thursday. 2: Thigh 4/ Abs 3 *as above
    Sprint 2 Miles
    #Power Snatch, Power Clean, Front Squat (40/50/60)

In Phile all weekend...

Normal Training Monday!
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Thursday Workout;

HSPU *3*3
w
Crow *20-30sec*3
BB OHP 50*10*3 (Last set broken)
w
Push Up *10*3
DB Shrugs 65Lbs*10 80*10*2

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Wednesday Workout;

Snatch 70*3*3 (plus 1 miss)
Clean And Jerk 100*2+1 105*2+1*3
Chins *10*3
1/4 Mile @2%&6.5mph *3
w
L Chins *5*3
Pang Squats *20*2
w
DB Curls 20Lbs*20*2
Stretch

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Monday Workout;

Power Snatch 50*3*2
Snatch 70*3*3
Jerk 90*2*3
Front Squat 110*3*3
Stretch.

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Sunday Workout;

Piked HSPU *10*3
Dips *10*3
Push + Plank *10+20
Push Up *20
DB Pullover 55*20


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Saturday Workout;

Power Snatch 45*3*3
Snatch 70*3*3
Clean and Jerk 90*1+2(2+1)*3
1/2 Mile @2%&5.5mph
w
Chins 5/ 12/ 12/ 10
L-Chins 5/ 4 /3
BW Pang Corrective Squats *20*2
DB Curls 20Lbs *20
Knee Circles *20e
Stretch

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Friday Workout;

Long walk through city.
Thin Stomach x10e
Slow Curl Up *15
Leg Rotation *10e
Straight Leg Hip Raise *10
Tilt *10e
Stretch

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Thursday Workout;

Power Snatch 50*3*3 (connect)
Jerk 50*3 70*3 80*3
Front Squat 100*3*3
4-Way Neck on Incline *20 each direction
Stretch

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Steve Pang's Perscription for My Better Spinal Health

Today we did:
Knee Rotations 12-24 both directions
Squats 24 both directions
Phoenix Stretch 5 breaths, 2-3 each side
Hula Hips 24 both directions
Holding the Ball: 10 min
-3 columns
-extend through crown of head
-let the breath and movement of the ribs/spine relax the muscles

Look into the 
Interdependence Project
Always a pleasure,
Steve

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Wednesday Workout;

Chins *6*4
w Steve Pang Acu Spine Exercises
Clams *15*2
Low Cable Row 95ish (light) *10*3
Crow Pose (trying to hold) *3 *20sec
Straight ARM Cable Adduction 10*10*3 (high friction)
Stretch

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