112714

Miami Beach Workout

Warm Ups
Dynamic Run Warm Ups in sand
3 50m Sprints
Knee Circles

Gymnastics :
4 Rounds NFT
8 Pillared Pike Ups
8 Dips
10 RVS Slant Board Crunches
8 BN Pull Ups (heels on ground)
8 Supinated Incline Pull Ups
-then-
Inverted Plank *10*3 (feet elevated+knees bent)

Stretch

112414

Warm Ups
Roll
Knee Circles
Groin Stretch + Lateral Lunge *3

Strength :
Rack Jerk 52 *3*3 (landing+absorbing whole rt foot)
Power Snatch 42*3*3 (rt knee sore on pull)

Assistance :
Lat Pull Down BN 100*5*2
Lat Pull Down Wide 100 5*2

Stretch

111614

Warm Ups
Knee Circles

Conditioning :
Mile Jog 11:27 pain free for running (hollow)
200 Push Ups to Table Top

Stretch
Walk Home

111314

Warm Ups
Knee Circles

Gymnastics :
Dips 15, 12, 10, 8, 7
Parallette Push Ups 12"*10*2 (done last/ after fly)

Assistance :
Lat Pull Down
BN 120*10*3
Wide 130*10*3
Sup 140*10*3
Straight Arm 40*10
DB Incline Fly 20*10*3

Cold Sweet Potato Protein Shake

111514

Warm Ups
Knee Circles +

Strength :
Clean and Jerk
67*2+2*2, 85*1+1,
Clean 94*1, 102*1, 107*1*4
Snatch 40*3, 52*3, 61*3*3

Assistance :
120 Hollow Rocks, Pike Ups, Piked Swims.

Stretch

111214

Warm Ups
Knee Circles

Strength :
Snatch 40*3, 45*2, 50*2, 70*1, 80*1, 85*1*3 (1st & ²2nd slightly in front)
Rack Jerk 52 *3, 75*3, 92*1*6

Assistance :
Tow #140*40m*3 (02:00+)

Stretch
Cool Down
1/2 Protein Shake

111014

Warm Ups
Knee Circles

Gymnastics :
Chins *6*3
Weighted Chins 10kg*3*3 (02:00)-tough

Strength :
3 Position Snatch High Pull (3PSNP) 70*1+1+1*3
Front Squat 50*3, 70*3, 90*3, 110*1, 120*1, 130*1, 140*0, 140*almost - pinned after halfway through, knee good, try again in December.

Assistance :
DB Curl #35*8*5
Stretch

110914

Warm Ups

Strength :
Power Snatch 65 *2*3
Power Clean *90*2*3
RDL (no hook) 110*3*3

Gymnastics *10*3
Stretch

110614

Brief Warm Ups
Knee Circles

Strength :
Power Clean +Jerk 62*2+1*2
Clean and Jerk 85*1+1, 95*1*1, 100*1+1*3
Front Squat 92*3, 105*3, 115*3, 1125*3

Assistance :
20m Sled Tow (60-90 see rest)
#110
#195
#265
#195

Shake
Out into cold.

110514

Gymnastics :
Piked Ring Pull Ups + Spread (Scaled ft on flr /RC) *8*5
Ring Row (planked) *8*4
Step Downs (Pistol Prep) 12"*8*3
Depth Jump 12"*18*3
Bulgarian Squat *8*3

110414

Warm Ups
Side Lunge *5, Deep Squat *5, Knee Circles *5

Gymnastics :
Roman Chair Knee Ups *15*3 (slight bend)
TTB *5*5
GHD Sit-ups *5*5
Hollow Rocks *10

Strength :
Snatch 50 *3, 62*2, 71*1, 85*1*6
Jumping Snatch High Pull 105*1*4

Stretch

102914

Warm Ups
Knee Circles

Strength :
OH Squat 40*3, 50,3, 60*3, 70*3, 80*3
Power Snatch 70*1*4

Gymnastics :
1a. Pull Ups *8*3
1b. Plank Plate Up Downs *18*3

Stretch

102514

Warm Ups. (brief)
Knee Circles

Strength :
Power Snatch + OH Sq 50*2+2*2, 60*2+2
Snatch 60*2, 70*1, 80*1
Jumping Snatch High Pull 92*3*3 (focus on whole foot/ all toes on finish)

Assistance :
Seated Calf Raise #60*12*3
DB Incline Fly #25*12*3 (biceps!)
Stretch