Thursday Workout #1 :

Woke up with right knee slightly better.

Gymnastics #1 ;
Pull Ups *5*3
Weighted Pull Ups #25*1
Banded Pull Ups *15
Weighted Pull Ups.#30*1
Banded Pull Ups *15
Weighted Pull Ups #35*1
Banded Pull Ups *15
Weighted Pull Ups #35*1
Banded Pull Ups *15
Weighted Pull Ups 35*0 (near miss)

Assistance #1 :
BN Pull Downs 75*15

Gymnastics #2 :
RVS Bridge *10*2
Bridge *10*2
Forward Roll. *3*3
Turtle Freeze *3*2 each side
Plank 45 Sec

Stretch

Tuesday Workout #1 :

(Rt medial knee pain / groin/shank tightness - prohibiting squat)

Warm Ups
Roll
Stretch

Gymnastics #1 ;
Frog Stands *3
Handstand *3
HeS + Torso Ext *4
HSPU *3/*2/*1

Strength #1 :
Power Clean 85*1*5

Metcon #1 ;
3 Rounds For Time
#250 Deadlifts *10
Ring Dips *10
6:00

Stretch
Eat

Monday Workout #1 :

Metcon #1;
Pull Ups *7/*1/*2/*3/*4/*5/*6

Gymnastics #1 ;
Handstand
Frog Stands
HeS *1*3 (nearly full - much more comfortable)

Monday Workout #2 :

Specific Warm Ups
Metcon #2:
12 Min AMRAP
DB Snatch #45*10 L
Run 200m
DB Snatch #45*10 R
Burpees *15
2 Rounds +15 reps +200m

Stretch

Rest Day

Saturday Workout #1 :

Warm Ups

Strength #1 :
Rack Jerk 70*1, 80*1, 90*1*2, 100*1, 80*3*3

Strength #2 :
Power Snatch + Snatch 50 *1+1, 60*1+1, 70*1+1*3 (Artie's note: get shank out the way "pull knees all the way out of the way")

Stretch
Stick calves & quads
Foremans & biceps sore from Thursday

Thursday Workout #1 :

Strength #1 :
Clean and Jerk 50*1+1*3, 70*1*1+2, 90*1+1*3

Strength #2 :
Front Squat 110 *2 *5 (varied rebounds & pauses)

Metcon #1 ;
7 Min AMRAP
40 Pike Ups (Rx = TTB) (30+10)
30 KB Swings #53 (unbroken)
20 Hang Clean #135 (Rx = 165)
89 reps (1 short of a round > gluteal & grip)

Stretch

Wednesday Workout #2

1000m Row in 4:16

Extended Specific Warm Up

Metcon #1 ;
Fight Gone Bad 3 Rounds
1 Min Wallball Shots #20 10 ft target. (Reps)
1 Min Sumo Deadlift High-Pull #75 pounds (Reps)
1 Min Box Jump 20" box (Reps)
1 Min Push Press #75 (Reps)
1 Min Burpees (Rx = Row: calories) 1 Min Rest
Total Reps = Score = 223
(box jump after WB & Burpees terrible after Push P)

Stretch
Full Meal

Wednesday Workout #1 :

Hollow Hangs
Pre Kipping Active Shoulder Hangs
GHD Sit Ups *12*3
BW Squats

Gymnastics #1 ;
Pull Ups *6*3 (smooth)

Skill #1 :
15 Ft Rope Climbs *1
Monkey Bars *1

1.5 hours until Cliff Bar

Monday Workout #1 :

Movement
"banging on thigh" - light Myofacial Release to loosen right knee

Strength #1 :
Snatch Pull + Snatch 50*1+1, 60*1+1, 70*1+1
Snatch 80*1*3

(ceased drinking water at this point in workout)
Metcon #1 ;
EMOM For 20 Min
Odd Min 4 Deadlifts #220
Even Min 5 BB BP #135

Chocolate Milk

Sunday Workout #1 :

Gymnastics #1
HS *3*3
Straddle HS *3*3
Partial HeS + Torso Ext *3*3
HeS (wall)*3*3 > (lowering knees to BK arms)
Kipping HSPU *1*3

Strength #1
Clean 50*3, 70*1, 90*1*3

Metcon #1 ;
"Death" by Front Squat (from floor)
Clean + F. Sq
1+1
1+2
1+3
1+4
1*5
      
Gymnastics #2 :
Pull Ups *6*3

Stretch
Barrito Bowl

Saturday Workout #1 :

(right knee/shank tight not properly mobile)
Myofacial Release for Calves

Strength #1 :
Power Snatch 40*4,*2, 50*2, 60*2*2
Strength #2 :
Rack Jerk 50*3, 70*2, 80*2*2

Metcon #1 ;
3 Rounds For Time :
7 Clapping Push Ups
14 Power Snatch #75
21 Calorie Row
10:16

Friday Workout #1 :

Double Unders *10*5 (end of week PR - 4 unbroken)

Gymnastics Forms :
Ring Dips *3 *3
Banded Ring Muscle Up. *3*3
Jumping Ring Muscle Up *3*3 (one leg)
Tucked Front Lever *3*3
Hollow Chin *3*3

Chest Stretch

Wednesday Workout : ACTIVE RECOVERY

Rotater Cuff Mobility
Marty + Laterals *5*10

Gymnastics Forms:
Handstand
HSPU *1*3 (Strict)
Headstand Practice ( knees on Triceps) *3
HdS (Hip Extension) *3*3
Forward Roll *3*3
Kipping HSPU *1*6(2 well timed)
RVS Bridge *10sec*5*2
Tucked Push Ups *5*3

Chest Stretch

Tuesday Workout #1 :

1/2 banana

Strength #1
Snatch 60*1*3

Strength #2 :
Clean & Jerk 70*1+1*3

Assistance #1 :
Snatch High Pull 80 *3

Strength #1 :
Front Squat 60 *3, 185*3, 102*3

Gymnastics #1 ;
GHD Sit Ups *20
Pike Ups *20

Stretch
1/2 banana

Monday Workout #1 :

Strength #1
BB BP 185*5*5 (long rest)

Gymnastics #1
Pull Ups *5*5 (moderate long rest)

Assistance #1:
Superset 5 Rounds
Triceps Ext #75*10
DB Curl #20 *10

Stretch

Friday Workout #1 :

Elbow Warm Up *5

"nothing vigorous "
Skill #1 :
Clean & Jerk 40*1+1*3
Strength #1 :
Front Squat 95*1*5
Gymnastics #1 ;
Pull Ups *3*3

Cliff Bar
Sit for 10 minutes
Plenty of water

Saturday Workout #1 :

Elbow Warm Up
Bar Hollow Hangs

Relaxed BB "Stretch & Move"
(post Flu - 3 days bed rest)
Jerk 20*3*3
Snatch 50*1*5 (rebound on last!)
1/3 Metrx Bar
Power Clean 50*1*3
Front Squat 50*3, 70*1*4, 70*3 (got better as I went)
2/3 Metrx Bar