Friday Workout ;

Power Snatch + OH Squat 50*1+ 5 60*1+ 5 70*1+ 5
Front Squat 60*3 95*3 115*3 125*3
Back Squat 90*5 135*1 142*1 152*1
Stretch
Elbow isn't quite right. Racking Front Squat still difficult and very specific...

Tuesday Workout

High Box Jump *3*3
Grab foot and jump through prep*1*5
Kip off Shins to Squat Position. *3*3
1/4 Mile Sprint Every 5 min *7/7. 5/8. 0mph
Squat 110*10*3 (75 sec rest]

Saturday Workout ;

Snatch 90 *1 97*1 102*0 102*0 (in and out both, but up a little bit too fast)
Jerk 70 *1 (left elbow won't close 100%?)
Back Squat 110*5 120*5 130*5 140*5
Stretch

Friday Workout ;

Dynamic Run Warm Up
Back and left arm Myofacial Release.
Lumbar Spine Stretches
Wall Handstand Practice *3

3 Rounds for Time;
500m Row
1/4 Mile
23:48
Stretch

Thursday Workout ;

Clean 120*1
Squat 172*1
Deadlift 190*1 (hook grip) 210*0 210*0
Stretch

Wednesday Workout ;

Snatch 90 *1*3
OHP 85*1 95*0*2

Sunday Workout :

Snatch 90*1 102*0 102*1
Clean and Jerk 125*1+ 1
Squat 135*5
Stretch

Saturday Workout

Pull Up *5*6
Hang Power Snatch 50*5*6
BB Close Grip BP 85*5*6
<elbow. A lil tender

Thursday Workout ;

Ring Dips + Pike 3+ 1*3
DBL Unders *15
Clean and Jerk 110*1*3
Kip Up *2*5
Front Squat 130*3*3

Monday Workout 2;

Snatch 90*1*3 (1 in and out)
HSPU *3*6
1/2 Flag *3*3 (no pause)
Stretch

Monday Workout;

Pull Ups *4*3
Kip Ups
Chin Ups

Catch Phrase

Strength to Spare
Building your capacity to make the extraodinary ordinary...

Friday Workout;

Wide Pull Up + Swings *3*3
Kip Ups *3*3
Piked Parallel Pull Up *3*3

Snatch 70 *1*3
OHP 52*5*3
Dips *5*2
Stretch

Wednesday and Saturday Workout ;

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3

Wednesday and Saturday Workout ;

Totally debilitating flu

Wednesday body weight movements sets of 5/ 2min rest.

Saturday light bar work sets of 3/ 2min rest
Jerks 50*2*3
Squat 70*3*3
Snatch Balance 40*1*3