022714

Metabolic :
5 Rounds
NFT
50m Breast Stroke
50m Free Style
(Max distance without stopping)

Strength :
Hang Power Snatch + Hang Snatch 50*1+1*3
Snatch High Pull + Power Snatch 60*1+2*3
Power Clean 80*2*2

Assistance :
Pull Downs
Thrusters
Speed Bag
BW Squats

Stretch

022514

Metabolic :
AM
Beach Run 12 Min
(1.25 Miles+/?)

Buy Out :
25m Each
Walking Lunge
Crab Walk
Broad Jumps
Bear Crawl
Walking Lunge
Lateral Gorilla

Rest 3 Hours
-then-
Power Snatch 60*3*3
Deadlift 100*3, 140*3, 180*1, 140*3
Stretch
-then-
1 Hour Horse Ride

022414

Gymnastics :
Strict HSPU *3*5
Kipping HSPU *3, *5,*7, *5 *4, *3, *3
Paoli Push Ups *10*5

Warm Ups
1a Dynamic Run Warm Up (in Water) 25m
1b 50 *4 Plane Aquatic Shoulder

Metabolic :
Warm Up 25m Breast Stroke
5 50m Breast Stroke (tech/ rest as needed) "hips kick", "head gently submerged + hips up" - BCL

Meal
-2 Hours-
Stone (Lymph moving) Massage

022214

Morning -
Metabolic :
1000m Open Ocean Kayak (against current), 07:00 ish

Afternoon -
Stone Foot Massage

Evening -
Gymnastics :
3 Rounds NFT
5 Pull Ups
5 Dips
10 BW Squats

Strength :
Hang Squat Clean 80*2, 90*2*2 (01:30 Rest)
DB BOR 8kg*15, 14*15, 24*15*2 (01:30)

Assistance:
DB Curl 10kg*15*2

Stretch

022114

Extensive Bar Warm Ups
Snatch
Jerk

Strength :
Power Clean + OHP 70*2, 50*10*3
Thrusters 20*10*3

Assistance :
Cable Straight Arm Pull Down 20*15*3

Gymnastics :
35 Hollow Rocks
35 Butterfly Sit Ups

021914

Row 1000m easy
2 Rounds NFT
1a 6 Atomic Sit Up
1b 20 Sec Paradise HS Hold
5 Min Jump Rope

Roll Back Lats Calves
5 Legs Up Wall

Strawberry NutriForce / Coconut Water

021814

Fst day "back"
Warm Ups
Roll

Gymnastics :
3 Rounds NFT
6 Pull Ups
6 Paoli Push Ups
6 BW Squats

Metabolic :
Art of Manliness Rx #135/ #85
NFT
11 #95 Snatch Variants
11 Bar Dips
11 #95 Clean Variants
11 #110 Neutral Pull Downs
11 #95 Squat
11 #95 BOR
11 #95 STO
11 #95 Curl Ups
11 GHD Extensions
11 #95 Good Mornings
11 #95 BB Curls

Stretch
George's Sweet Potato Protein Shake

021114

Front Squat 155*3*3
RDL 62*10*3

Stretch

Sick

020914

Warm Ups
Roll

Strength :
Snatch Balance 20 3*3
Snatch 70*2*3, (+6 misses or near misses)
Jerk 60*2, 90*2, 100*1, 115*1
Snatch RDL 90*5*3

Assistance :
Neutral Lat Pull Down #140*8*3, 100*8

Stretch

020714

Warm Ups
Roll

Gymnastics :
Handstand Work...
5 Rounds NFT
10(+) HS + Hand Lifts
2 STRICT HSPU
5 Strict TTB "Look straight ahead", "Control descent"-Meg
10 #75 BB BOR
-Then-
5 Rounds NFT
2 Deficit HSPU
(Descending as I went-
2*#45+AbMat *2
#45+#25+AbMat *2
#45+AbMat *2! PR)
200m #45 Sand Bag Run

Assistance :
Banded Shoulder Flexion (Sagittal) Purple *10*2
BSF (Transvere) *10*2

Stretch
Roll
Kettlebell Kitchen

Acupuncture :
Lat "activation"
Ribs set

020614

Warm Ups
Roll

Strength :
(knees won't bend - fatigue /not enough sleep)
Power Snatch 60 *2*5
Power Clean + Jerk 80*1+1
Power Clean 90*2*3

Metabolic :
9-7-5-3
#155 Power Clean
Burpee Over Box Jumps (step overs/left+rt=1)
08:16

Cool Down
Stretch
Roll

020514

Warm Ups
Roll (in AM)

Strength :
Squat 115*5*3
BB Step Ups #45*6, 75*6, 95*6

Metabolic :
10 Min AD
1000m Row (04:25)
10 AD

Short Stretch
Coconut Water 12

020214

Warm Ups
Squat Therapy
Roll

Strength :
OHP #145*5*3

Metabolic :
1a Ascending Load Push Jerk
10, 7, 5, 3
1b 10 Burpees
1c 2 Min Rest
#95, 115, 135, 155

Assistance :
BN Pull Downs #120*10*2
W Pull Downs #145*10*2
Neutral Pull Downs #75*20

Metabolic :
2 500m Row
01:38 = best

020114

Warm Ups
Roll

Gymnastics :
Pull Ups *5*3
BW Squats *10*3

Clean and Jerk
70*1+1, 90*1+1, 100*1+0
70*1+1, 90*1+1, 100*1+1
70*1+1, 90*1+1, 100*1+1
Snatch High Pull 90*3*3
Deadlift 130*3*3

Stretch
Chocolate Milk