053014

Warm Ups (Morning)
Gymnastics:
1a
1b
2a
2b
3a
3b

Strength (Afternoon) :
8 Min EMOM
Odd 2 85kg Power Cleans
Even 5 Dips
10 Min EMOM
Odd 1+2 52 Power Sn + OH Sq
Even 5 Chin Ups

Afterparty :
1a Step Ups BW *10*2
1b Bent Leg Side Bend #25*5*2

Stretch
Protein Shake

052914

Warm Ups
Roll Back

Strength /Gymnastics :
1a Clean 90 *2*3
1b Handstand (Wall)
2a Snatch High Pull 70 *3*3
2b Seated Ring Pull Ups *5*3
2c Hip Mobility Seated Rotation *5*3
3a Front Squat 85 *3*3
3b HSPU *3*3

Afterparty :
4a RDL 90 *5 *3
4b SG Sot's Press 20*5*3

Stretch
Protein / Waxy Maize

052414

Warm Ups
BB Snatch Warm Ups

Metabolic :
AFAP Ladders
9-1 #250 2" Deficit DL
1-9 #185 BB BP
(BP set of 7 broken, set of 8 broken @ #155, 9 @ #135)

Afterparty :
3 Rounds NFT
3 #115 Power Clean
15 Hollow Rocks

Stretch

052314

Warm Ups
BB Snatch Warm Ups
Snatch Balance 20*3*3

Strength :
Rack Jerk 60*3, 72*2, 85*1, 92*1, 102*1
OHP 62*2*6 (90 Sec)
1a Front Squat 85*3, 92*3, 102*3
1b Horizontal Pull Ups 15, 12, 9

Gymnastics :
2a Hollow Partial Be Pull Ups *4*3
2b Seated Hip Swivel *10*3
(mobility)

Stretch
Protein Shake with Green Tea Base

051214

Warm Ups (brief)
BCAAs in Water

Run 400m
3 Rounds NFT
4 CTB
4 HSPU
8 Unilateral Foot/ Reach to Block

Strength :
OH Squat 40*10, 50*10*3
Front Squat 70*5*3
Squat 100*3*3

Stretch
Muscle Milk and Maize

051014

Warm Ups (brief)
Jerk Foot Work 20*5*3

Strength :
Power Snatch. 60*2*4
Power Clean 92*2*4

-hour rest-
Roll Lats

Strength 2:
Rack Jerk 85*2*3

Assistance ;
1a Unilateral Rope Pull Over (Hollow) 30*10*4
1b Cable Low Row 100*10,"120*10, 140*10*2

Stretch
Protein & Maize

040814

Warm Ups
Roll (brief)

Buy In :
3 Rounds NFT
1a Jerk Foot Work 20*5
1b Hollow Hold (Up) 20-30 Sec

Strength :
Stop Power Snatch + Hang Snatch + Snatch 40*1+1+1*3
Snatch 50*2, 60*2*5

Gymnastics :
Pull Ups *6*4

Strength 2:
Squat 60*5, 85*5, 102*5
Front Rack Holds 20 Sec *3

Assistance :
1a BB Incline BP #135*10*3
1b Bulg Squat *10*9
2a BB Inc BP #155*8*3
2b DB Hammer Curl #30*8*3

Stretch

050614

Warm Ups
Roll

Strength / Metabolic :
16 Min EMOM
Odd - 75kg*2+1
Power Clean + PC/ Ride Down
Even - 5 Strict Dips

Jerk + OHP from Split 42*1+5, 52*1+3
Rack Jerk 75*3*3 (focus on hips or knees absorbing)

Assistance :
BB BOR 75*6*3 (NOT Hook Grip)

Afterparty :
5+5 20kg Snatch High Pull / Power Snatch
5 20kg Sot's SG Press
5 20kg Snatch Balance

Stretch
Banana

050214

Strength :
4 Rounds NFT
1a High Pull + Power Snatch 65*1+1
1b Power Snatch 65*2

Rack Jerk 62*3*3
Squat 92*5*3
Clean Pull 95*3*2
Power Shrug 95*3

Stretch
Muscle Milk/ Maize

050114

Roll

Midline :
00:40/ 00:40 off
Plank
Curl Ups
Hollow Extension
Hollow Hold

Gymnastics :
Rest 01:40
Pull Ups *5*5 (hard large grips)

Assistance :
Rest 01:40
Seated Cable Row #110*8*5

Rest as needed...
1a DB Curl #20*10, 25*10, 30*10
1b Wall Handstand

2a W Bar Upright Row #50*10*3
2b Frog Stand

Short Stretch

043014

Warm Ups
Roll
Voodoo

Strength :
5 Rounds
1a 3 60kg Hang Power Snatch
1b 5 40kg Jerk from Split
5 Rounds
2a 2 80kg Power Clean
2b 5 55kg Strict Press
5 Rounds
3a 1 Clean Pull (100kg,120, 130)
3b 5 Schlott's Press (#45*5*2, 55*5, 65*5*2)