Sunday Workout;

Snatch 90*1*3
Clean 110*1*3
Rear Squat 125*5*3
Pull Ups *6*3
DB BOR 60Lvs*6*3
Stretch

Friday Workout;

Snatch 70*1*3
Clean 90*1*3
Front Squat 112*3*3
Close Grip BB BP 60*5*4
Stretch

Saturday Workout;

Dyn Run Warm Up
1/4 Mile @ 2%&8.5/8.7/90/8.5mph
Stretch
DB Trap Stretch 60*45sec
DB Pec Stretch 12*60sec

Thursday Workout;

Pull Ups *5*2
Chins *5*2
DB BOR 55Lbs *5*2
Hammer Curl 25*10

Tuesday Workout;

HSPU *3*3
Snatch 50*2*3
Clean and Jerk 70*1+2*3 (lowering bar back to shoulder still feel elbow)
Rack Deadlift 135*3*3
Rear Squat 115*2*10 (30 sec)
Stretch
8oz Milk

Monday Workout;

Kip Swing *5*2
Pull Up *5
Chin Up *5
DB Curl 20Lbs *5
DB Hammer Curl. 25 *5

Saturday Workout;

Snatch Bar Work 20*3-5*5
Clean and Jerk 40*2+2*2
Rear Squat 125*5*3
Short Dyn Warm Up
1 Mile @2% & 6.4mph 9:22 pace
Hamb Hyper *16*2
Ghd Crunch *11*2
Stretch

Wednesday Workout;

Short Don Warm Up
Tabata Treadmill 4min (20:10*8) @2% & 9.0mph
Rear Squat 92*10*5 (75 sec)
Toe to Bar *10*2
RVS Hyper *15*2
Stretch
Walking Cool down 3min

Sunday Workout*;

*Elbow tendonitis (left) restricting movement. 7-10 day moratorium on upperbody training (including front squats). This is the problem w training in a wide variety of movement across broad domains: no idea what caused it.

Rear Squat 112*2*10(30 sec rest)
Brief Dynamic Warm up
1/4 Mile @2%& 8.3/ 8.4/ 8.5mph
45 Degree Hamb Hyper *15*2
Angled Crunch *10*2
Stretch

** Legs wobbly on stairs

Thursday Workout;

Ring Pike Ups w Turnout *2*5 (20 sec)
Clean and Jerk 105*1+1 115*1+1*2
Snatch High Pull 100*3*2
Front Squat 125*3*3
1/4 Mile @2%& 8.5/9.0/9.0
w
Ring Dips *10*3
Stretch
Fruit and protein...

Tuesday Workout;

Toes to Bar *10*2
Metcon:
Fran -21/15/9
95 Lbs Thrusters
Chins (dead hang)
12:23:7

5min rest
Burpees 34

Monday Workout;

HS Practice;
Wall*3*2
Wall Facing Out *3*2
Free *3*2
Snatch 100*0 100*1*2
OHP 80*2*3
Rack Dead (2) 190*2*3
Stretch

Sunday Workout;

34 Burpees

Joshua Peters sent this.

Saturday Workout;

Snatch 70*1,90*1,95*1
Rack Jerk 110*1(too high, too stiff) 120*1*3
Front Squat 125*2*2
Slow Circuit;
HSPU *3
Dips *5
Lat Pulldown *Max Reps
3 Rounds.
Stretch


Joshua Peters sent this.

Thursday Workout;

HSPU *3*3
Snatch 90*1*2
Clean and Jerk 110*1+1*2
Front Squat 120*2*3
Close Grip BB BP 75*8*3
1/4 Mile Tread @2%& 8/8.2/8.5mph
Stretch

Joshua Peters sent this.

Wednesday Workout;

Frog Stands (good balance) *3*3
Burpees *30
Chins 10/ 8/ 6

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Tuesday Workout;

Snatch High Pull 90*2*3

Metcon: Two Bars of Death
RVS Ladder 8 > 1
117kg Deadlift
Ring Dip
72kg Squat Clean
Time: 28:07:7 (broken - BW 92.3kg)

Stretch

Joshua Peters sent this.

Saturday Workout;

Depth HSPU (20kg) *3*3
Snatch 90*1 95*1 100*1 105*0(behind) 105*1 105*0 (press out+stood up easily)
Clean and Jerk 120*1+1 (good w fast split) 130*1+1 130*1+0
Front Squat 140*1*3
Stretch


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