Wednesday Workout :

Warm Ups
Roll
Paoli Push Ups *6*3
Banded PVC Stretch
Power Snatch 50kg*2*2
Power Clean + Front Squat 80*2+1*3

Strength :
OHP #115*3*3, #140*3*3

" rich berry " (20 min time cap)
Teams of 2 (partner = Bret)

DL Hold (185/115)
50 Pull Ups

Front Rack Hold (185/115)
50 HSPU (*scale HR PU)
"look at opposing wall", "punch head through"

OH Hold (135/85)
50 Ring Dips (scale box dips)

Back Squat Hold (95/65)
50 Burpees

RX(for me) /we timed out at 5 Burpees.

Rested 5 Min
Technique:
Snatch High Pull + Snatch #95*1+1*3

Rest 5 Min
45 Burpees (what we missed)
02:31

Monday Workout #2:

Warm Ups with Bar

Strength :
Power Snatch 40*6, 50*5, 62*2*3 (alright I'm fast)

Metabolic :
3 Rounds NFT
3 #190 Snatch High Pulls
6 Burpees to 8' Target

Stretch
KB Psoas Mash

Monday Workout :

Warm Ups
Roll

Strength:
Split Jerk 3Rm (15 Minute Time Cap) 60*3, 82*3, 95*3, 105*3 (difficult lockout on rt arm)

Metabolic (Heavy)
3 Rounds
20 Cal Aerodyne
5 #225 Back Squat
(<02:30 rest)

Stretch
NutriForce
Chocolate Milk

Friday Workout 2:

Roll

Strength :
Clean and Jerk 100*1+1*3
Front Squat 116*3*3

Stretch
NutriForce

Friday Workout 1:

Slow start...

Workout 1:
30 close squats
30 HSPU (Kip last 15)
30 Pull Ups (kip last 15)
30 Pistols to 12"
Moderate pace 20min time cap... COMPLETED (gamed it 1, 2, 3, 4, 5s)

Protein Shake

Thursday Workout :

Warm Ups
Roll

Metabolic :
5* 500m Row (5 Min rest)
1 01:50:1
2 01:49:3
3 01:53:7
4 01:54:1
5 01:54:0

(few tweeks of left elbow)

Stretch
Mash Psoas
Starbucks Tall Mocha +Protein Pack

Wednesday Workout :

Warm Ups
Roll

Strength
Snatch
50*2*2, 70*1, 80*0, 80*1, 85*1, 90*1, 95*1
OHP #146*4*2

Metabolic :
3 Rounds AFAP
2 15' Rope Ascents
10 24" Box Jumps
30 DBL Unders (better/ 12)
10 #110 BB Power Snatch
2 Min Rest Between Rounds

Stretch
NutriForce
Coconut Water

Monday Workout :

Warm Ups
Roll (extensive)
Psoas Mash

Skill:
200 DBL Unders (6)
"turn from wrists", "arms straighter", "minimum elbow bend" -

Strength :
BB BP #135*10*2, #185 *6*3

Could feel Psoas over right hip when leaving gym.
Breakfast

Saturday Workout :

Warm Ups

Strength :
Front Squat 125*3*3
Snatch 70*1*3
Clean 90*1*3

Gymnastics :
Pull Ups (hollow) *5*3
Chin Ups (hollow) *5*3

Assistance :
BB BOR 50*12*3 (feet parallel + varied lumbar spine each set)

Stretch
Amazing Meal

Friday Workout :

Warm Ups
Roll

Gymnastics :
HS Hold *30 Sec *3
Wall Walks (looking) *3
Forward Roll 50 (head touch-tuck-lower)
Pistol Work:
Close Squat 30
Roll + C Sq 20
Alternating Banded Pistols Green*5*3

Strength :
OHP #95*10*2, 115*5, 135*3*5

Assistance :
Batwing KB HOLD 16kg *1 Min
2 Min Rest
DB Side Raise #8*1 Min
2 Min Rest
BO DB Raise #8* 1 Min

Stretch
Psoas KB Release Work
Coconut Water
NutriForce

Monday Workout :

Roll Calves
Warm Ups

Strength :
Power Snatch 70*2*2
Snatch High Pull 90*1*2

Gymnastics :
Paoli Push Ups *5*3
Close Stance Squat (lean) *5*3 (each side & alternating)
Chins *10*3 (long rest & unbroken)

Buy Out:
3 Rounds NFT
5 24kg KB Snatches
1/2 min Hand Balance + walk

Stretch by Ed Williams (right hip)

Friday Workout :

Warm Ups
Roll Extensive

Metabolic :
Lurong 5-2013
10 #95 Snatch
20 Pull Ups
30 20" BJs
40 #37 KB Swings
30 20" BJs
20 Pull Ups
10 #95 Snatch

12:18 Level 2

Thursday Workout :

Warm Ups
Roll

Strength :
5Rm OHP
#95*10, 115*8, 140*5, 150*5

Gymnastics :
NFT
FT Together Sq *10*2
Strict GHD Sit-ups *10*2
Toe Grabbed Band Assisted Pistols *6*3
10 Strict GHD Extensions

3 Rounds NFT
1a Cume - 20 Sec L-Sit
1b 3 HSPU (fst set strict)

NutriForce
Nuts/ Raisins

Monday Workout :

Warm Ups
Roll

Gymnastics :
Wall Walks *2*5

Ate 1/2 Grapefruit

Strength :
Snatch 85*1*3
Front Squat 116*3*2

(strangely worn out)

Stretch

Saturday Workout :

Warm Ups
Roll (feel good in spite of training volume)

Strength :
Clean and Jerk #205*1+1*2
Snatch Complex 1
Sn Fst Pull +Snatch High Pull +Power Snatch
#95*3*3
Snatch Complex 2
High Pull+Power Snatch +OH Squat
115*3*3
Snatch High Pull #205*2*3

Stretch
Roll
Mud Shake @ Complete

Friday Workout :

Warm Ups
Roll

Strength :
BB BP #185*5*5

Gymnastics :
Pistol Prep
Sq /FT Together *10*4

Metabolic :
Lurong 4-2013 (Level 2)
50 #65 Thrusters
50 AbMat Sit Ups (no arms/ touch toes)
07:24:02

Strength 2:
OHP #95*8*5 (1 Min rest)

Assistance :
2 Rounds w
1a DB Side Raise
1b DB BO Side Raise

Batwing DB Hold #25*45 Sec

Cool Down Walk *10 Min
Stretch
NutriForce
Digg Inn (small plate)

OHP

Thursday Workout :

Warm Ups
Roll

Metabolic : "all in"
18 #75 Power Snatch
30 DBL Unders
15 #75 Power Snatch
30 DBL Unders
12 #75 Power Snatch
30 DBL Unders (13=best)
09:47 (DBL Unders killed me - best time sub 4)

Strength :
Power Snatch #45*6,115*2, 135*1, 145*1
Snatch High Pull #155*3

Stretch
NutriForce
Cool Down

Wednesday Workout 2:

Strength :
Squat (Speed)
#135*5, 185*3, 225*3, 255*3

Metabolic :
8 Min AMRAP
3, 6, 9, 12, 15, etc
#225 DL
TTB
Round of 12+18 reps (grip crazy - elbow feels fine) ->78 reps
Best in class 115

Stretch
Buy Out :
50 Crunches

Wednesday Workout :

Warm Ups
Roll

Gymnastics :
7 min
HS Holds *45 Sec*3
Close Stance Squat (Pistols) *10*3
7 Min
Kipping HSPU *7*3
Pistols (scaled) 10"*7*3

Strength :
Front Squat 100*3, 110*1, 120*1, 130,1*3
Front Squat 90*4*3 (90 Sec rest)
Stretch
Dynamic Run Warm Up
NutriForce

Monday Workout :

Warm Ups
Roll

Buy Inn:
No Measure
1a Butterfly Pull Ups 3, 3, 4*3, 5
1b Snatch Complex 50*2+2+2*3
Snatch +Snatch Balance +OHS
1c Strict Pull Ups *5*5

Strength :
Snatch 50*1, 60*1, 70*1, 75*1*5 (+5 misses all forward)
-with-
4 Rounds of 25 AbMat Sit Ups

Stretch
Meeting
NutriForce / Coconut Water

Monday Workout :

Warm Ups
Roll

Buy Inn:
No Measure
1a Butterfly Pull Ups 3, 3, 4*3, 5
1b Snatch Complex 50*2+2+2*3
Snatch +Snatch Balance +OHS
1c Strict Pull Ups *5*5

Strength :
Snatch 50*1, 60*1, 70*1, 75*1*5 (+5 misses all forward)
-with-
4 Rounds of 25 AbMat Sit Ups

Stretch
Meeting
NutriForce / Coconut Water