072814

Morning
Remedial Gymnastics :
1a 21-15-9 TRX Horizontal Row
1b 9-15-21 Paoli Push Ups
Scaled Ring Pull Ups + Open (RP+O) *6*4
3 Min Step

Evening
Strength :
2a Snatch High Pull 60*3, 70*3, 80*3*3
2b Split Jerk Tech 20*5*5

Every 90 Sec alternate the following ;
3a Power Snatch 61 *2*5
3b OHP 45*3, 52*3, 61*3, 65*3*2

Stretch DL 61*5

072514

Warm Ups
Medium Slow Step (S Pang)

Strength :
Squat
Fst Flight 85*5*3
2nd Flight 105*5*3
3rd Flight 116*1, 130*1, 137.5*1

Stretch
3 Min Hamb Wall Stretch

072414

Warm Ups
Remedial Gymnastics

Strength :
Snatch 62*3, 67*3*3
Sot's Press 35*5*3

Assistance :
False Grip Row #25*10, 40*10, 55*10
GHD Sit-ups (Arms on Chest) 15, 10, 5

Stretch
Protein Shake

072314

6 Min EMOM
2 85kg Cleans
Rest 2 Min
6 Min EMOM
5 62kg BB Incline BP
Rest 2 Min
Triceps Cable Push Down 100 10*3

072114

Warm Ups (brief)

Strength :
Snatch Balance 45*3*3
Push Jerk 85*5*3
Front Squat 105*3*2

Stretch

072014

Warm Ups
Assistance :
DB Cheat Curl #45*5*5

Strength :
Snatch 80*1, 03*1, 86*1, 89*0, 80*1*2
Snatch High Pull 97*2*3

071914

Metabolic :
3 Rounds
1 Min Row+1 Min Rest
316m/ 296/ 291

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

Stretch

071714

Warm Ups

Strength :
Jerks 85*1, 95*1, 102*1*3, 70*2
1a Squat 105*5*3
1b Dips 10, 8, 6

Stretch
Sweet Potato Protein Shake

071214

Warm Ups (brief)

Strength :
18 Min to Establish "heavy Snatch
52*3, 62*1, 70*1, 80*1, 85*0, 85*1, 93*0*3 (all misses NOT quite finishing Pull, all slightly in front +in & out -> not high enough to rebound)

Spencer Hendell inspired...
18 Min EMOM
Fst 6 Min 4 52kg BB Back Lunge
(2 each side)
2nd 6 Min 2 93kg Front Squat
3rd 6 Min 2 115kg Squat
GOAL: 100kg*4/ 135kg*2/ 160kg*1

Gymnastics :
3 Rounds NFT
6 Chins
6 Dips

No Stretch! (faile)
Medium Sweet Potato Protein Shake

071114

Warm Ups

Assistance :
DB Cheat Curl #45*6*4
Strength :
Power Snatch 60*2*3
OH Squat 50*5, 62*5, 70*3
BB BP 70*6*4

Stretch
Veggie Protein Shake

070914

Clean 60*2, 85*1, 95*1, 100*1, 105*1
DL 140*5,155*5,162*3
RDL 135*5*3
BB Wrist Curl OK #45*15
BB Wrist Curl BBk #30*15

070514

Warm Ups

3 Min Step

Gymnastics :
3 Rounds NFT
5 Seated Ring Pull Up & Out
5 Hip Openers
5 RVS Straight Arm Planks
5 Straight Leg KB Windmill

Strength :
Rack Push Jerk 92*3*3
Snatch 60*2, 72*1, 80*1, 85*1
1a Front Squat #225*3, 255*3, 275*2!
1b Tire Flip #250*10*3

Quick Stretch
Huge Fruit and Protein Shake

070314

Warm Ups

Strength :
BB BP 102*2*3
Clean 92*1*3 (limited Pull but fast under)
Back Squat 125 *3

Brief Stretch
Post-Workout Meal Delayed

070214

Warm Ups

Strength /Gymnastics :
1a Power Snatch (RM) 50*2, 55*2, 60*1, 65*1, 70*1
1b DB Curls #40*10*5
2a Snatch 65*3*5
2b Seated Ring Pull Ups + Out*5*5
3a Snatch High Pull 65*5, 85*5, 92*5
3b Pause Chins *3*3

Stretch