Tuesday Workout :

QiGong (12)
Elbow Warm Up
Parallel Pull Ups *7 *2
Chins *7 *2
Pull Ups *3 *3
Power Snatch 60 *2+ OH SQ *3
Snatch High Pull 70 *3, 80 *3, 90 *3
Sled Pull (cable and harness) 75Lbs *5 *3
Fool didn't Stretch!

Monday Workout :

QiGong (12)
Elbow Warm Up

Murph
Mile Run
(no pull ups -elbow)
200 Push Ups (20" fence)
300 BW Squats
Mile Run
Time 45min

Saturday Workout :

QiGong (12)
Elbow Warm Up
Clean and Jerk 85 *1+ 2, 95 *1+ 1, 110 *1+ 1 *6
Snatch 70 *0, 70*1, 80 *1 *4
Stretch

Friday Workout :

Elbow Warm Up
Parallel Pull Ups *8 *3
Pull Ups *6 *3
Chins *4 *3
Parallel Wide Pull Ups *3
BHN Pull Ups (1/2) *3
HSPU *2 *3

Thursday Workout :

Elbow Warm Up (12)
Front Squat 125 *2 *8

Gymnastics Skills
Handstands
Ring Dips *3 *3
Ring Push Ups *3 *3
Ring Thread Needle
Ring Pike Ups
Ring Knee Ups
Stretch

Tuesday Workout :

QiGong (6)
Pull Up *6 *3
Chins *5 *2

<hour break + sweet potato
Couplet ;
Turkish Get Up 30 *4
100m DB Farmers Walk 75Lbs
Snatch 70 *2, 80 *1 *3
Stretch

Monday Workout :

QiGong (12)
Triplet:
3 Handstands
3 Frog Stands
3 Bridges

OHP 62 *5 *5
Power Clean and Jerk 70 *2+ 2, 85*+ 1+ 2

(2. 5 hour break)
Run Warm Up
Couplet ;
200m Shuttle (11)
98Lbs Push Press
5 Rounds

Saturday Workout :

QiGong (12)
Handstands
HSPU *1 *3
Couplet ;
Snatch 60 *2, 70 *1 *3
Chins *5 *4

Clean and Jerk 80 *1 + 1, 90 *1 + 1. 100 *1+ 1
Clean 110kg *1 *5

Couplet ;
Mile @2% 9 min pace
100kg Deadlift *15
(One Round!)
Stretch

Thursday Workout :

Qigong
Shoulder/Rib (6)
Elbow Warm Up (12)
Couplet ;
3 Rounds
Turkish Get Up 30 *3
Parallel Pull Ups *6
Then
Triplet;
Back Bridge *3
Frog Stands *3
Handstands *3
3 Rounds
Then
Couplet ;
Chins *6
Parallelette Push Ups *12
3 Rounds
Rsst ten minutes /then
Power Clean + Jerk 70 *2 + 2, 80 *2 + 2, 85 *2 + 1 *2
Snatch High Pull 90 *3 *2
Stretch
Protein Shake

Tuesday Workout :

Chi Gong
Elbow Warm Up (12 )
Brief Shoulder / Rib (6)

Snatch 50 *2 *3

Couplet ;
4 Rounds
Snatch + OH Sq 50 *1+ 6
DB Farmers Walk 75Lbs *40m

Squat 110kg *5 125 *5 102 *5
Stretch

Monday Workout :

Chi Gong
Elbow Warm Up
Couplet ;
1/4 Mile Sprint
8.5mph. 9.0mph *3
w
DB Deadlift 55Lbs *15 *4
Low Row up to 135Lbs *8
Stretch

Sunday Workout :

Chi Gong
Elbow Warm Up
Handstands *3 *3
Frog Stands *3 *3
HSPU *1 *3

Friday Workout :

Chi Gong
Shoulders / Twist (24)
Elbow Warm Up (24)
Practice Standing 2min

(2 hours break)

Run 1/2 mile in 2:29*3 (8. 6mph -treadmill read 11.3mph)
Stretch

(2 hours break)

Handstands *3 *3
3RM DB Turkish Get Up
20 *3/ 30 *3/ 35 *3/ 40 *3
(which determines DB Snatch)
DB Snatch 40Lbs *10*3
Lat PD 100 *10 *5
Lat PD Sup. 100 *10 *2 (attention to pulling elbows in as pulling down)
Stretch

Wednesday Workout :

Chi Gong
Elbow Warm Up (24)
Push Ups *10 *3
BW Squat *10 *3
Dips *5 *3 <fst time painless
Clean and Jerk 100 *1 + 1 *4
Power Clean 50 *15
Snatch + OH Sq 40 *1+ 6 50 *1+ 6 *3
Mile at 9:31 pace (treadmill)
Fall down
Stretch

Monday Training

Chi Gong
Elbow Warm Up
Practice Standing
3 Types Standing Rotation
Run Warm Up
Ring
Parallel Pull Ups *6 *3
Thread Needle *2 *3
Parallel Horizontal Pull Ups *10 *3
Couplet:
Snatch Ladder 50 *3 60 *2 70 *1
1/5 Mile Sprint 8.5mph @2%
Front Squat 125 *3
Stretch

Saturday Workout :

Elbow Warm Up
Clean and Jerk 90 *1+ 1 100 *1+ 1 *3
Snatch High Pull 90 *3 *3
Frog Stands
Rib/Shoulder Mobility
Handstands
Elbow Warm Up
Stretch

Friday Workout :

Spd Bag
Chi Gong for Shoulder and Ribs (qua)
Handstand *3 *2
Close Gripper BP 50 *6 *3
Chins *6 *3
Elbow Warm Up
Spd Bag

Tuesday Workout :

ELBOW WARM UP
Diagonal Chops
Snatch 70 *2 *3

Couplet ;
Parallette Push Ups *10
100 Deadlift w/ Eccentric *5
7 rounds

20m Shuttles *44 (800m total on hardwood)
Dynamic Run Warm Up

Hammer Curls 30Lbs *10 *3
3-Way Wilson (3WW) Curl 17.5 *10 *2
Stretch