092914

Warm Ups
Knee Circles

Strength :
Power Snatch 52*3*2
SHP + Power Snatch 61 *1+1*3
BB Incline BP #135*10, 155*8, 175*5*3 (hard & smooth)

Stretch
Ample Hip, Knee & Foot Stretch

092614

Warm Ups (brief)

Strength :
Front Squat 52*3, 70*3, 85*3, 95*3*3
Snatch 50*2, 62*2*3
Rack Jerk 52*2, 70*2, 85*2, 90*2, 95*2

Conditioning :
40m Sled Pull
+#25
+#50*2

Stretch Hip Flexors

092614

Warm Ups
Knee Circles

Gymnastics :
Hanging Knee Raises *15*3
Pull Ups. 10, 8, 6, 4, 2
Scaled Towel Pull Ups. *3*3
Scaled BN Pull Ups *6*3 (seated+hollow)
Supinated Horizontal Pull Ups *6*3

Assistance :
DB BO Fly #15*15*3

092514

Not feeling too good
Warm Ups
Knee Circles

Strength :
Power Clean + Front Squat 50*3+2*2
Clean 60*2, 70*2, 80*2*3
(pleased to be feeling my muscle not joints)
Squat 70*5, 95*5, 116*5
(challenges abductors in hips)

092114

Warm Ups (brief)

Strength :
Rack Jerk 52*3*2, 62*2, 70*1*2, 82*1*5
Power Snatch +OH Sq 42*3+2, 52*2+3, 62*1+4*3

Stretch

Next cycle adding
Afternoon
Hills or track
Hand Balance
Grip

092014

Warm Ups
Knee Circles

Strength :
1a. Front Squat 52 *5*3
1b. Knee Closing /K Circles/ ADd Stretch
Front Squat 70*3, 85*3, 92*3, 100*3, 110*3
Power Clean + Push Jerk 52*2+2, 70*2+1*3
Clean 50*3, 70*2, 80*1, 90*1, 100*1
Snatch Power Shrug 70*3*3

Assistance :
Deficit "Snake" DL (#25 plate/ 05:00:03) 52*5*3 ->no hook widened grip ATW to Snatch grip in last set

Stretch

091714

Warm Ups (brief)

Strength :
Power Snatch +OH Sq 40*2+2*2
Snatch 50*3, 61*1, 63*1*3, 65*1, 67*1, 69 *1, 71*0 (cut some pulls, stretching rt hip ABd helpful, Knee good when I just GO!)
BB BP #135 *10, #165*8*4

Gymnastics :
Dips *10*3

Stretch Lats, Hips

091414

Warm Ups

Gymnastics :
3 HS
3 RVS HS (Wall Climb)
3 Forward Rolls
3 15 Sec Frog Stands
3 Atomic Sit Ups

Strength :
Power Snatch 61 *2*3
Rack Jerk 80*2*3
Front Squat 90 *3*3
Hang Clean Pull 110*3*3

Stretch

091114

Warm Ups :
Dynamic Run Warm Ups

Conditioning :
Ankle, Knee & foot mobility

Gymnastics :
Complete the following :
36 Strict Hanging Pike Ups
48 Dips
36 Pull Ups
48 Mountain Climbers
36 Chin Ups
48 Burpees

Stretch

090914

Warm Ups
PVC OH Sq
Knee Circles + Ext

Agility Warm Ups
Ladder Forward *2*3
Sideways *2*3
I&O Forward *2*3
I&O Sideways *2*3
Assisted Atomic Sit Ups *3*2
Frog Stand 15 sec *3
Plank + Slow Turn Over *3(each way)
6m Bear Crawl *3

Small Breakfast (#2)

Strength :
Squat 85*5*3
Clean 85*1*4
Snatch 62*1*3
Stretch

090714

DB Curl #30*10, 35*10*3
Strict Pull Ups (Hollow) *4*3
Lat Pull Down BN 110*10*3
Lat Pull Down Wide 120*10*3
DB Complex
2 Rounds
1a. 10 #10 Front Raise
1b. 10 #10 Standing Lateral
1c. 10 #10 BO Lateral

Pillared Knee Raises *10*5

090614

Knee Circles
Power Snatch 50*3*3
Power Clean 80*3*3
Barefoot DL 102*3*5

5 Rounds
1a. 10 #45 Seated Calf Raise
1b. 10 #45 Kneeling Cable Crunch

Stretch

090514

Warm Ups :
Extensive Knee & Ankle mobility during ALL rest

Complete the following :
36 Strict Hanging Pike Ups
48 Dips (*8*6)
36 Pull Ups (6 6 6 3 2 1 etc)
48 Mountain Climbers
36 Chin Ups (6 6 6 3 3 etc)
48 #45 Rope Push Down

090214

Warm Ups

Gymnastics :
1a. 5 HSPU
1b. 5 10" Rebound BJ
Strength :
Front Squat 62 *3*5
Clean 40 *3, 62*2*5

Stretch Hip and knee fully minimal rotation of hip.

083014

Warm Ups
Knee Circles
Strength :
Snatch 42 *3*3
Jerk 42 *3*3
Power Clean 62 *2 *3

Conditioning :
American KB Swing 20 kg *10*10

Stretch