122814

Lat Pull Down
BN 110 *10*3
Wide 130 *10*3
Sup 140 *10*3

122714

Warm Ups
Knee Circles
Hambstring Stretch

Strength :
1a. SG Push Jerk 20*5*5
1b. Squat 20*5*5 (full depth)
OHP 40*7, 50*5, 60*5*4
Front Rack Hold 70*12 sec*5

Stretch

122514

Dynamic Run Warm Ups
Conditioning :
Mile
120 12" Depth Jumps
Mile
70 Push Ups

Stretch
Roll
Thurough

(massive Knee instability set in/ right bones twisted/ medial rt knee pain)

122214

Warm Ups
Knee Circles

Gymnastics :
Dips *12*3

Strength :
Deadlift 62*5, 82*3, 125×2
8 Min EMOM
1 142kg DL

Conditioning :
2000m Row -> 08:43
1st 1000m (+02:36/500m pace)
2nd 1000m (-02:03/500m pace)
Last 250m ALL OUT

Stretch

122014

Warm Ups
Knee Circles
Roll Upper Back /Lats

Strength :
Clean 85*3*3
Rest 5 Min
Snatch 61*3*3

Dynamic Run Warm Ups
Assistance :
DB Incline Fly #20*10*3

Conditioning :
8 Min
Treadmill 2% Inc /
Odd Min Run
Even Min Walk
6.0, 6.2, 6.4, 6.6mph
(more comfortable as I went faster. 09:38 mile pace easiest on rt knee)

Stretch
Coffee & kakau Protein Shake

121814

Warm Ups (diligent /protracted as I was very right abductor/posterior chain sore)

Strength :
Snatch 20*3*5
Rack Jerk 72*2, 85*2*2
OHP 52*5*3 (neck & traps make this feel "interrupted")

Stretch

121314

Warm Ups
Knee Circles
Roll Rt Infraspanatus

Strength :
Power Snatch 52*3
Snatch 52*3, 61*3*3
Clean + Hang Clean 61*1+2, 72*1+2, 85*1+1*3
Front Squat 61*3, 85*3, 92*3, 102*3*3 (03:00 rest throughout)

Stretch

121614

Warm Ups (brief)

Strength:
Squat 60*5*2, 85*5, 102*5, 115*5*3
Power Snatch 65*2*2
Power Clean 89*1*3 (easy)

Stretch
Protein Shake

121514

Strength :
OHP 52*5, 61*5*2, 61*4!
Gymnastics :
Weighted Pull Ups #10*3*5 (between feet)
Assistance :
DB Curl #35*5, 40*5*4

Squat Therapy / Knee Mobility

121114

Warm Ups
Knee Circles
Assistance :
DB Curl 30*10*3

Strength :
Rack Jerk 70*3*3 (emphasis on bilateral lower body RECIEVING)
Power Clean 85*2*2
Slow Start Snatch Power Shrug 85*3*3 (1 rep per set says hook grip)

121014

Conditioning :
3 Rounds Row 500m (02:00>
1. 02:00
2. 02:00
3. 02:00 (no accurate record)
-Rest 8 Min -
Strength :
Squat 70*5, 95*5, 115*5
Assistance :
DB Flirs #30*10 5
Stretch

120814

Gymnastics :
RC Prep
Scaled Fixed Bar "Up&Ins" *10*3
(body Hollow heels on floor)
Hanging Pike Ups (strict) *10*3
Lat Pull Down Wide 110*10, 120*10, 130*10

Chest Stretch, Knee and Ankle Squat Mobility

120914

Conditioning :
3 Rounds
Row 500m
2 Min Rest

Stretch/ sit 8 Min
Warm Ups

Strength :
OH Squat 22*10
From Squat 50*5
Squat 70*5, 95*5, 115*5

Assistance :
DB Incline Fly #20*10*5

Stretch

120214

Warm Ups
Knee Circles

Assistance :
DB Curl #30 *10*5

Strength :
SGDL 72*3*6
CGDL 92*3*3

Gymnastics :
Straight Leg RVS Planks *10*3
Pinned Leg Ups *10*3
Dips *10*3

Stretch

120414

Warm Ups
Knee Circles

Strength :
Rack Jerk 45*3, 52*3*3
BN Split Jerk + OH Sq 43*3*3
Front Squat 60*3, 85*3
8 Min EMOM
1 102kg Front Squat

6 Min Stretch / Cool Down

120114

Conditioning.:
Row 500m (rest 03:00)
1. 02:03 (18)
2. 02:03 (17)
3. 01:56 (24)
4. 02:02 (23 - 01:43 pace = too much)

Assistance :
Machine Fly 60*10 3, 50*10, 40*10, 35*10

Stretch & Knee MOBILITY throughout during rest interval...