Friday Workout 1 :

Elbow Warm Up
90 Pull Ups and Chins in 30min
Qigong
Pillared Pikes *20*2
Supine Rotation *10
Stretch

Workout 1 :

Deadlift 400Lbs*1
No preamble no warm up

Wednesday Workout 2:

Chins *5
Weighted Chins +25*3 *3
Elbow Warm Up (12)

Wednesday Workout 1 :

3 Rounds of the following with minute rest between each round.;
Max parallel pull ups in a minute
Max 25" box jump /min
Max Reciprocal rope slam /min

Weighted pull ups tonight

Tuesday Workout 1 :

Elbow Warm Up (12)
Qigong (20)

Strength #1
Snatch High Pull + Snatch 70 *1+1*3

Metcon #1 ;
3 Rounds
200m Sprint (6:07 mph/mi pace)
98Lbs Snatch *10
21min (last 32min)

Stretch

Tuesday Workout 1:

Elbow Warm Up (12)
Qigong (20)

Strength #1
Snatch High Pull + Snatch 70 *1+1*3

Metcon #1 ;
3 Rounds
200m Sprint (6:07 mph/mi pace)
98Lbs Snatch *10
21min (last 32min)

Stretch

Saturday Workout :

Qigong (12)
Elbow Warm Up (24)

Strength #1
Front Squat 125 *3 *3

Strength #2
Power Clean and Jerk 80×1+1, 90+1+1, 100*1+1

Skill/ Volume #1
Power Clean 90*2*3
Snatch High Pull 90 *3 *3

Gymnastics #1
Piked HSPU *5 *3
Crow *3 *2
Bridge *3 *2 (Neck Bridge)

Stretch
Protein Shake

Thursday Workout :

Qigong (12) Elbow Warm Up (12)

HSPU *1 *5 Close Grip BB BP 52 *12 *5

1/4 Mile @2% 6:38/mi pace 6:31/mi 6:31/mi

Stretch

Thursday Workout 2 :

Qigong (12)
Elbow Warm Up (12)

Strength #1
Clean and Jerk 110*1+1*5

Metcon #1 ;
12-9-6
45kg OH Squat
100kg Deadlift
Stretch

Tuesday Workout :

Pull Ups and Chins (82 total fst two sets 10 unbroken)
PVC OH Squat *10 *3
Elbow Warm Up (6)
Qigong (6)
Snatch 50*2. 60 *2. 70 *2. 75 *2. 80 *2. 60 *2*3
Stretch

Saturday Workout :

Elbow Warm Up
Qigong (6)
Snatch 80 *0, 80 *1. 90 *1. 90 *0 *4
(not managing weight overhead -tough surface to pull from)
Clean and Jerk 100 *1+ 1. 115*1+ 1
Deadlift 145*3 *3

Gymnastics #1
Handstands *3 *2
Crow *3*2
Kip Swing Bar Play
(can't yet hop+ re-grab bar yet -elbow)
Stretch
Chocolate Coconut Water
15min cool down walk...

Friday Workout :

Train > 20 Min Steady State Run (Prospect Park) > Tabata Push Up (61) > #summerfrssh

Thursday Workout :

Elbow Warm Up
Snatch 70 *1 *3 (hard?)
Clean 90 *1, 110 *1
Stretch

Wednesday Workout :

Qigong (20)
Elbow Warm Up (20)

Gymnastics #1 :
Parallel Pull Ups *10 *2, *9+ 1
Weighted Chins + 15 *3 *3
Stretch

Tuesday Workout :

Qigong (12)
Elbow Warm Up

Strength #1
Squat 125 *3, 145*3, 125 *3

Technique #1
Rack Jerk 93 *2 *3

Metcon #1:
60kg Hang Power Clean *3 on the min/ 10 minutes (couldn't maintain hook grip in rack position?)

Gymnastics #1
Hanging Pike Up *20 *2
Light Stretch

Saturday Workout :

Elbow Warm Up
Power Snatch + Snatch 50 *2+ 1*2
Qigong (6)
Snatch 70×1 80*1 90 *1*4 <+ 1 miss tired...
Snatch High Pull 90 *3 *3
Deadlift 140 × 3 *3
Stretch
Eat

Wednesday Workout :

Elbow Warm Up
OHP 65 *3 *2, 65 *2
Rack Jerk 90 *2 *3
(elbow fine to lower load -fst time)
Stretch
Fruit *Yogurt *Honey

Friday Workout :

1/2 mile 8:42 pave
50 Pull Ups and Chins (*5 *10)
1/2 mile 8:20 pace
Stretch

Wednesday Workout :

1/2 Banana and small glass Coconut Water
Elbow Warm Up
Modified Mini Helen;
(fst workout in Reebok Real Flex)
400m Run @8. 5mph
55Lb DB Swing *21
Push Ups *12
3 Rounds
Pull Ups *6 *2
Chins *6 *2
Stretch
Shower
Breakfast

Friday Workout :

QiGong (20)
Elbow Warm Up (20)
Hambstring Myofacial Release (MB)
Low Row 100 *10 *10
Stretch

Sunday Workout :

Elbow Warm Up
QIGONG

Front Squat 112*3 *3 (tibia/fibia snapped back into place -knee now fine)
Clean 80*3, 90 *3, 95 *3
Power Clean 75 *5, 80 *5 *3
Chins *3, + 20 *3 *3
Stretch