Saturday Workout :

(QNS)
Warm Ups
Snatch BB Warm Ups

Strength :
Clean and Jerk 100*1+1, 110*1+1*3 (all a little bit in front) Clean Pull 130*3*3
Squat 120*5*3

Stretch
Chocolate covered almonds

Wednesday Workout :

Warm Ups
Roll

Strength :
(every 90 Sec)
Power Clean + OHP #135*1+1, 145*1+1, 155*1+1, 165*1+1, 175*1+0, 175*1+0
(every 120 sev)
Power Clean + Push Jerk (rebound) #185*1+3, 190*1+3, 195*1+3, 200*1+3, 205*1+3
(every 360 sec)
Power Clean + Split Jerk #135*1+5, 185*1+5, 205*1+5 (broken), 205*1+5 (3+2)

Stretch
Psoas KB Smash

Tuesday Workout :

Warm Ups
Roll

Metabolic :
30 DBL Unders (focus on DBL DBL)

Strength :
Snatch 87*1*3
Front Squat 115*3*3

Gymnastics :
Paoli Push Ups *10*4

Stretch

Monday Workout :

4 Rounds NFT
6 Ring Dips (2-0-2)
12 Hollow Rocks
6 Chin Ups (2-0-2 - tough on left elbow/forearm)
12 Close Squats

Roll Lats
Stretch

Saturday Workout :

Warm Ups
Roll

Strength
Power Snatch 55*5*2 (Instagram
Front Squat 115*3*3

Metabolic :
"Lee" - particianed

5 Rounds FT
Run 400 meters
1 #365 Deadlift (Rx + #345)
5 #155 Squat Clean (Rx =3 reps) 27:33:19

Long Stretch

Friday Workout

Quick Warm Ups
Roll

Strength :
Clean and Jerk 102*1+1*3

Metabolic :
6 Rounds FT (No Measure)
5 #155 Push Jerks
3 Butterfly Pull Ups
3 Kipping Dips

Stretch

Tuesday Workout :

Brief Roll

Metabolic :
Infinity Ladder / 20 min TC
30 DBL Unders
3 TTB
3 Burpees
30 DBL Unders
6 TTB
6 Burpees
30 DBL Unders
9 TTB
9 Burpees
30 DBL Unders
12 TTB
12 Burpees
30 DBL Unders
9 TTB
Total Reps =219

Short Stretch
Protein Shake + fruit

Monday Workout :

Roll
Warm Ups

Strength :
Snatch 70*2*4
Jerk 85*2, 95*2*3

Metabolic :
Fran
21-15-9 FT
Thrusters
Pull Ups
09:38
(this smoked me - needed to sit 10+ Min before starting)

Stretch

Saturday Workout :

(pretty wiped, so...)

Strength
Warm Ups BB BP #135*10*2, 185*10,
1a BB BP 205*8*2, 205*4+2+2
1b Chins *5*3

Assistance :
Cable Low Row #120*5, 140*5, 150*5, 180*5, (emphatically strict)

Friday Workout :

(rt knee still wonky - won't close)
Warm Ups
Roll

Gymnastics :
Close Squat *10*3 (2nd set elastic around right knee)
Scaled Pistols Box Step Downs 6"*5*3

Strength :
Power Clean 92*2*2
BB Step Ups 40*5*3

Stretch
Almond/ Dark Chocolate Pack

Wednesday Workout ;

Recovery :
2 Rounds
5 Min AD + Single Knee Wrapped
(2 Min Rest)
2 Rounds
1000m Row (4 Min Rest)
03:56
Breakfast berries, fat, protein

Warm Ups :
Snatch 30*5, 40*3*2, 50*3
Roll

Strength :
Power Clean 75*5*3
Front Squat 115*3*3

Gymnastics :
Pistol Progressions ;
Close Squat *10*4
Lunge + Back Ankle P. Flexed) *5*3
Seated Candle Stick Rocks + Stand *3+1*3

Metabolic :
3 Rounds FT
8 Chins
8 Scaled Pistols (concentric from 3@45\1@25 bumpers)
8 Chins
8 Scaled Pistols
3 Min Rest
-immediately upon last pistol-
30 Burpees

Stretch
NutriForce

Monday Workout :

Warm Ups
Roll

Buy In :
3 Rounds NFT
1 Min High Rope Jumps
20 Handstand + Switches
10 Close squats

Strength :
Power Snatch + OH Squat 65*1+3*3
5 Min EMOM
2 85kg Snatch High Pull +Hang SHP

Metabolic :
Half Murph
22:06
Partician Strategy ;
1 Mile
-then 5 Rounds of
10 BW Squats
5+5 Butterfly Pull Ups
10 BW Squats
8 HRPU
10 BW Squats
7 HRPU

IMMEDIATE
Orange + 10g NutriForce
Stretch
Chocolate Milk

Sunday Seminar :

75 DBL Unders
100 Hollow Rocks
40 Back Rocks
35 Push Ups
21 Candle Stick +Stand
21 Close Squats
12/Leg Pistol Progressions
8 Kipping Push Ups (Rocks)
3/Arm Kipping 1 Arm Push Ups

Saturday Workout :

Warm Ups
Roll

Strength :
Hang Snatch + Hip Snatch 60*1+1,62*1+1*2
3 Rm Squat Clean 50*3, 60*3, 70*3, 80*3, 90*3, 100*2

Gymnastics :
5 Rounds NFT
Un

Friday Workout :

Extensive Roll

Gymnastics :
Pull Ups *5*3
Weighted Chins *5, #25*3, #35
Dips *10*3

Protein Shake (45g)

Wednesday Workout :

Warm Ups
Roll

Gymnastics :
10 Min EMOM
Odd Min 4 Kipping Chins
Even Min 3 Kipping HSPU
-immediately -
5 Min EMOM
4 Kipping Chins +3 Kipping HSPUs

Atomic Sit Up +Stand *6, 5kg*6*3

Evening- Metabolic 2:
Dynamic Run Warm Up
Weighted Hill Sprint #20 Vest*50m*8 (45-60 Sec Rest)
-immediately-
4 50m Hill Sprints (jogging down)

Tuesday Workout :

Warm Ups
Roll

Gymnastics :
Close Squat *6*3
Paoli Push Ups *6*3
Forward Roll *6*3
No wall HDS Attempts *6
Standing Depth Fall Push Up *6

Strength :
Snatch High Pull 85*3*5
Front Squat 110*3*5

Assistance :
Pull Ups *3*3
BN Pull Downs #110*12*3

Stretch
Protein Shake

Monday Workout :

Warm Ups
Roll

Gymnastics :
3 Rounds FT
5 Wall Walks
10 TTB
07:32
3 Rounds NFT
10 DBL Unders (3)
20 Alternating Lunges

Strength :
Power Snatch #145*2*2
Power Clean #205*2*2

Afterparty :
3 Min EMOM
20 Hollow Rocks
-then-
50 Reps Moderate Pace Push Ups Play

Saturday Workout :

Warm Ups
Roll Lats (neglected upper back rolls + 2ndary Action to my peril)

Strength :
Snatch 80*1*5 (only last one was dead on straight - 3rd Sq S workout in Romaleoes)
Clean and Jerk 85*1+1, 92*1+1, 105*1+1
Clean Pull 130*3*3
Front Squat 125*1*3 (hard?)

Metabolic (Load) :
3 Rounds NFT
1a 3 #225 BB Squat
1b 8 Bar Dips
1 Min Rest

Buy Out:
TTB *8*3
Prowler Push +90*200m *2
(3 Min Rest)

Long Stretch
Protein Shake

Friday Workout :

Gymnastics :
Chins *10*3