Saturday Workout :

Protein Shake
Roll out
Warm Ups

Gymnastics :
MU Technique;
Banded *3*3
MJ *3*3
High Hip Kip *3*3

Strength :
Snatch 85*0 (rt foot forward /painful) 85*1*3
Snatch High Pull 100*2*3

Assistance :
3 Rounds NFT
1a. 8 #115 BB OHP
1b. 8 Push Ups
1c. 8 Box Dips

Stretch
Protein Shake

Wednesday Workout :

3 Rounds NFT
1a. 20 DBL Unders
1b. 5 Strict HSPU

Warm Ups
Roll

Strength :
Front Squat 80kg*3, 100*3, 120*3

Metabolic :
4 Rounds NFT
2a. 8 80kg Back Squats
2b. 10 Yard Sled Push Ascending Loads
40kg
70
85
95

Buy Out :
40 Burpees (20/10/10)

Stretch
Immediately breakfast!

Tuesday Workout :

Warm Ups
Roll Lats

Strength :
Power Clean +Jerk 85*1+1*5 (90 sec)
Snatch 62*3*3

Gymnastics :
Pull Ups *5*3
Weighted Pull Ups +12kg*3*3 (hard)

Stretch
DBL NutriForce + Coconut Water

Monday Workout :

082613
Warm Ups
Roll Lats & Calves

Metabolic 1:
Fast as possible - no time kept
60 DBL Unders
30 #205 BB BP
(gamed it back & forthl

Metabolic #2:
500m Row 01:46
05:00 Rest
500m Row 01:53 (pulled higher-harder to catch tempo)
05:00 Rest
500m Row 01:47 (sorted)

Stretch

Saturday Workout :

Warm Ups
Roll

Metabolic :
Running Jackie" (30-50)
1 mile run (18 lap track in Chicago Hilton)
50 thrusters (45)
30 pull ups (had to Kip* not Butterfly - because of pull up bars set up was going to break my chin 5-5-3-3-2-2-3-3-3-1)
17:18 - not great but felt good after heavy Squats /Cleans (Friday night) & plane ride
*full 5 finger grip in left hand saves elbow

Happy to be on your program Bobby.

Friday Workout :

Warm Ups
Roll (quick)

Strength :
OHP #135*5*2, 135*4
Front Squat 125kg *2*2 (tough racking left elbow)
Squat Clean 52kg*3, 75*1, 92*1, 120*1

Metabolic :
3 Rounds NFT
1a 10 Burpees
1b 10 #205 Deficit DL
(focus on cycling/ 90+ sec rest)

Buy Out:
20 Gymnastics Push Ups (3/9 o'clock)

Stretch
Finished 8:40pm

Thursday Workout :

Warm Ups
Roll

Strength:
Snatch 65*2, 72*0, 72*1, 85*1, 85*0, 85*1

Metabolic :
September 2012 Reebok Anniversary WOD
FT/30 Min Cap
25 HSPU (Scaled to AbMat/Kipping)
50 TTB (2-5 @ a time)
800m Run (Indoors)
75 #75 Push Press
150 DBL Unders
-timed out at 89 (3 Singles = 1)
45 DBL + 132 Singles

Stretch

Tuesday Workout: Active Recovery

Extensive Roll Out 10-12 Min
NFT
20 Push Ups
500m Row
20 #110 BN Pull Downs
20 #60 DB Shrugs
20 BW Squats
20 #25 DB Curls
20 #30 SLDL

Wednesday Workout:

Draggggggging

35 min nap
Metabolic :
2000m Row 08:26
Roll back (forgot to roll lats)

Strength :
Power Snatch 63*2*2 (left hand grip issues upon 2nd pull)
Power Clean 87*2*2 (left elbow not racking well)
Jerk Balance 42*2*3

Gymnastics :
MU Technique ;
MU Swing *3*3
3 Rounds NFT
1a. 3 GHD Speed Sit Up
1b. 3-5 Tip Toe MU Progression
3 Rounds NFT
2a. 3 AbMat Sit Up
2b. 3-5 Banded MU

Stretch
Coconut Water
NutriForce Protein

Monday Workout :

Warm Ups
Roll Extensive

Skills:
DBL Unders 50 (1-1-2)

Metabolic :
Hero WOD "Danny" - 20 min TC
30 20" Box Jumps (Rx= 24)
30 #115 Log Push Jerk
30 Pull Ups
1 Round +81

Stretch
Orange
Dale Bar? (Megan)

Sunday Workout :

Warm Ups
Roll Lats, Calves

Strength:
Snatch 55*1, 55*2*2
Snatch High Pull 75*3. 85*3*2 (hard to keep 2nd rep close)
Snatch 1" Deficit DL 100*3*3
Squat 102*8*3

Gymnastics :
Slap to OA Push Ups *3*4
Hollow Rocks *10*4 (still soar from GHD)

Stretch (Extensive)

Friday Workout :

Coconut Water & Protein
Warm Ups
Roll lats, IT bands, calves

Gymnastics :
3 Rounds NFT
1a 16' Rope Climbs
1b 10 DBL Unders (3 fast rope)

Strength :
2a Power Snatch 62*2*4
2b GHD Sit Ups *12*4

Metcon :
1000m Row 03:47:00

Stretch
Grapefruit
Chocolate Milk

Wednesday Workout:

Jump Rope (High) 70sec *3 (60sec rest)

Warm Ups
Roll Lats, Back, Calves

Strength :
Snatch 52*3*3
Clean and Jerk 75*3*3

Dynamic Run Warm Ups

Metabolic :
1/4 Mile Run @ 2% (treadmill)
1. 8.5mph
2. 9.0
3. 9.5

Buy Out:
20 Push Ups
30 Hollow Rocks

Monday Workout :

Jump Rope (High/ perfect elbows in ribs) *1min*3 (1min rest)
Warm Ups
Roll Lats, Calves

Gymnastics :
False Grip Ring Row *3*3
Plyo Box Jumps 20*3, 25*3*2
Banded MU Technique *2-3*5

Strength:
OHP #95*5, 115,5, 125*5, 135*5, 145*5
Front Squat #245*3

Buy Out:
30 Butterfly Pull Ups FT
4, 3, 2, 1 *3=30

Stretch
Eat Eggs, bacon, avocado, coconut water

Thursday Workout :

FINALLY!

Warm Ups Roll lats calves

Gymnastics : "15 Min on your hands" HSPU *3*3 Kipping HSPU -1"*3 HSPUs -1"*3 Piked HSPU *10

Strength : 2 Part 10 Min EMOM 1-5 #275 Back Squat *2 6-10 #135 OHP

Assistance : MU Static False Grip *1min f2 (fst set in 2 parts, 2nd set 3 parts-drops)

Stretch Large Chocolate Almond Banana Protein Shake

Thursday Workout :

Warm Ups
Foam Roll (extensive)

Strength :
Front Squat 102*3*5
Power Snatch + OH Squat 62*3+1*3
Snatch High Pull 70*3*3

Gymnastics :
HS Pactice + Hands Moving *10*4
Banded Muscle Up Technique *1-2*10

Metcon #1 :
3 Rounds
10 TTB
10 Parallette Push Ups
NT Kept - all out sub 03:30

Roll Tube and Lacrosse Ball
Cool Down
Chocolate Milk + Protein
-15 minutes rest-

Metcon #2 :
Columbian "Killer Bees"
1000m Row (02:08-02:13 pace throughout)
10 #65 BB OH Lunge
750m Row
15 #65 BB Front Rack Lunge
500m Row
20 #65 BB Lunge
250m Row
25 #45 Plate OH Lunge
24:15:63 (25 Min Time Cap beat)