062514

Warm Ups
Assistance :
DB Curl *10*5

Gymnastics :
(2nd of week)
Plank + Scap *10*3
Hip Opener *6*3
Ring Work (RC) *6*3

Strength :
Snatch 50*3, 65*1, 72*0, 72*1, 87*0*2(in&out), 87*1*2
Clean 50*2, 70*1, 90*1, 105*1
Rack Push Jerk 75*5, 85*5, 95*5!
Front Squat 70*3, 92*3, 115*3

Stretch (brief)

062314

Warm Ups

Strength :
Power Snatch 65 *2*2
Power Clean 95*2*2
Back Squat 125*5

062114

Warm Ups
Remedial Gymnastics *6*many

Strength :
Clean 85*1, 90*1, 95*1, 100*1, 105*1*3
Snatch 50*2, 65*1*6
1a Front Squat 85*4, 100*4, 115*4!
1b DB Farmers Walk #75*60'*3

Afterparty :
Front Squat 90*7, 80*9

Stretch
Inverted Wall Hamb Stretch

061814

Warm Ups

Assistance :
DB Cheat Curl #30*12, #35*10, #40*8, #45*6*2

Strength :
Snatch 82*1*3
Clean + Thrusters 60*2+1, 70*1+1, 80*1+1, 90*1+0
Clean + Front Squat 102*1+2*3

Stretch

061614

Triceps /Lats Abs Sore
Strength :
Squat 60*5*3, 85*5, 102*5, 120*5

Gymnastics :
Chins *8*4

Strength 2:
Snatch High Pull 70*3*3
(met Break Coach Luis)
Quick Stretch

061514

Park Workout -
Gymnastics :
1a Incline Drop Push Ups + Walk Back to Stand
12 degrees *5*3
1b Seated Hip Opener *6*2

Planks + Hip Perturbation 12 Sec +3 each side
Push Up Plank + Twist *1+2*6

061414

Circuits:
3 Rounds NFT
1
Dynamic Run Warm Up
Crawls/ Side Chimp/ Crab Walks
2
DB Curl
DB Pull Over
Walking Lunge
3
RVS Bent Knee Plank
DB BOR
Hip Opener

061114

Warm Ups (brief)
Seated Hip Twist
Supine Wall Bilat Hamb Stretch 5 Min

Strength :
Squat 85*5, 102*5, 115*5

Power Clean + Clean 60*2+2, 85*1+1, 92*1+1 (Bo "hips rising without shoulders...")
3 Rounds NFT
1a 1 95 Power Clean
-Rest as needed -
1b 1 95 Clean

Coconut Water
Stretch
-20 Min commute -
Sweet Potato Protein Shake
BN Lat Pull Down 100*10, 120*10*3 (feet together / bent knee)

060914

Warm Ups. (brief)
Roll

Strength :
BB SG Jerk + OH Squat 40*5, 50*4, 60*3
Power Snatch + OH Sq 50 *2+1, 60*2+1*3
Snatch 80*1*3 (+1 miss)

Gymnastics :
Dips *10*3

Stretch
Protein Shake

060714 Show in BK

Warm Ups (brief)

Strength :
1a Power Snatch 62*3*4
1b Push Jerk 85*3*4
2a Front Squat 85*3, 102*3, 111*3
2b BB BOR 85*6, 92*6, 85*6

Afterparty :
Power Clean 72*2*3

Stretch
Cool Down

060514

Warm Ups

12 Min EMOM
1st Min 2 62kg Snatch
2nd Min 6 Chins
3rd Min 5 #20 DB Side Bends

Strength :
Front Squat 85*3, 92*3, 102*3*3

Stretch
NutriForce/ Maize Protein Shake started during Sq.

053014

Warm Ups (brief)

Strength :
Snatch 70*1*3
Clean and Jerk 85*1+1, 92*1+1, 102*1+1
1a. Front Squat 85 *3, 102*3, 115*3
1b BB BP 92*3*3

Assistance :
3 Rounds NFT
10 Step Uos
5 #25 Bent Knee DB Side Bend (BKDBSB)

Stretch
Protein Shake

-hour rest -
BCL Boitcamp 40 Min (only 1*300m Run)
Stretch