Meniscus Links

http://www.stoneclinic.com/meniscus-repair-rehab-protocol

http://orthoinfo.aaos.org/topic.cfm?topic=a00300

123115

Warm Ups
Closed Chain Single Plane Hip *15*6 (varied)
01:15 #10 BB Dislocates
01:15 #10 BB Supine Dislocates 
01:15 #10 BB Iso Straight Arm Flexion (Face Down)
01:15 #10 BB Supinated Str8 Arm Flexion (Face Down + Max Reps)

2 Rounds NFT
01:30 Bilateral #20 DB OH "High Hold 
01:30 Hollow Plank

DB Complex
3 Rounds 
12 #25 DB Chest Flr
12 #25 DB Lateral Raise
12 #25 DB BO Lat Raise

02:00 Seated Shoulder Stretch 
02:00 Seated Shoulder Walk

122715

Warm Ups
3 Rounds
15 Ab Mat Sit Ups
Shoulder Rotation or Activation
Lower Body Stretch

Bent Arm Strength :
3 Rounds
12 #50 BN BB OHP
12 #40 DB BOR (seated+diag)
-then-
3 Rounds*
00:40 #30 DB BP (Max reps)
00:20 rest & prepare next
00:40 #30 DB Bilat Isometric Lying Row (False Grip)
00:20 rest & prepare next
*GOAL: 8 Min with #45-55 (estimate elite @ #75)

Tactical
00:45 of K turns/switches
03:30 K Template 1
00:45 of K turns/switches
03:30 K Template 3 (Punjo Grip)
00:45 of K Templates in Left Hand

122915

Hands+ Grip + Neck + Leg KnnHab
Warm Ups
Grip
DB Wrist Curl #15*15, 25*15*2
Gripper #80*6*3
DBL Plate lift Right *#50, Left *0
(need Wide Diameter Grip Strength)

Lower
10 ¹/⁴ Squats
02:00 Heels Over Head "Neck Stretch
02:00 Shoulder Bridge
00:30 Iso Glute Activation (Face down)
+15 Active GAs
15 #35 SLDL

02:00 Open Palm Down (each) 
02:00 Open Palm Up (each) 

Neck:
20+20 Over Bench Flx/Ext
20+20 OB Side Flex (20 each)

Joshua Peters Creative

122215

Warm Ups

03:00 K turns/switches
03:00 K Draws Right Hip
03:00 K Draws Left Hip
03:00 K Template 1
03:00 K Template 3 (Punjo Grip)
Bent Arm Strength :
2 Rounds
15 #40 DB OHP
15 #45 DB BP
15 #40 DB BOR (seated+diag)
15 #30 BB Bilateral Lying Row

2 Rounds
00:45 Hollow Hold

Joshua Peters Creative

122515

Day 3 DP
Warm Ups

01:30 Bilateral #20 DB OH "High Hold
01:30 Hollow Plank

DB Complex
2 Rounds
15 #20 DB Chest Flr
15 #20 DB Lateral Raise
15 #20 DB BO Lat Raise

01:00 #10 BB Dislocates
01:00 #10 BB Supine Dislocates
01:00 #10 BB Iso Straight Arm Flexion (Face Down)

01:45 Seated Shoulder Stretch
01:45 Seated Shoulder Walk

10 Min 9-Tut Combo

Joshua Peters Creative

122315

01:30 Open Palm Down (each)
01:30 Open Palm Up (each)
Wrist Curl #20*15*2
2 Rounds
4-Way Neck Over High Bench
15+15+15+15
Gripper #80*5*3
10 Straight Leg Lifts
01:30
01:30 Shoulder Bridge
15 Straight Leg Curl Ups

Joshua Peters Creative

121715

Warm Ups
Arm Circles
2 Rounds
Straight Leg Shoulder Blade Pinch Ups *12
Plank + Pinch *12
Seated Straddle Stretch
Unilateral Runner's Stretch

Gymnastics :
3 Rounds
9 Hinge Ring Rows
9 Push Ups

3 Rounds
00:06 Ring False Grip Hold
00:12 V Compression

Joshua Peters Creative

Deadpool Program 2

Deadpool Program for the 6 weeks after my surgery...

Day 1
Knife Templates
Knife Draws
Bent Arm Strength
Knife Draws & Disarms
Abs

Day 2
Rehab & Mobility
   Lumbar, Hip, Knee and Ankle
Hand Hardening
4 Way Neck Strength
Abs

Day 3
Popping, Locking and Connections (upper)
Thoracic Mobility
Straight Arm Strength
Abs

121515

Warm Ups
Arm Circles

Strength :
OHP #115*5, 135*5, 145*5*3

Gymnastics :
Chins *3*5 (high as possible + closing elbows fully)
Joshua Peters Creative

121415

Warm Ups
Arm Circles
Squat to bench

Strength :
Safety Box Squat #115 *10, 145*5, 185*5, 205*5*3

Assistance :
End Range Knee Ext #65*10*3
Seated Straddle Stretch *00:30*2
Recumbent Bike 15:00 L3

Wall Stretch (uncomfortable after just 03:00 - bent knees & made it a lumbar/ Thoracic opener) 03:00+03:00
Joshua Peters Creative

121215

Warm Ups
Arm Circles

Gymnastics :
False Grip Hold in Rings (UNSCALED) 00:06 PR!
2 Rounds
12 Hinge Row
00:24 Ring Hold (dip progression)
9 High Ring Row

Strength :
OHP #135*3*5

Assistance :
BB Goodmorning #45*10

Joshua Peters Creative

120715

Knee pain from Saturday curtailing any lower body training.

Warm Ups
Roll Quads, IT Band, Hambstrings
Feet Up Wall 03:30
Arm Circles

Strength :
BN Seated OHP 95*5, 115*5, 125*5*3
Chins *5*3 (hard), *1*5 (minimum rest)

Joshua Peters Creative

120415

Strength
Safety Box Squat #195*5*3
5 Rounds FT
6 BN Pull Down #120
6 End Range Knee Ext #100

Joshua Peters Creative

112515

Warm Ups
Shoulder Circles
FAKE Squats

Strength :
OHP #95*5, 115*5, 125*3, 134*1, 140*1, 145*1, 157*1, 162*1
Power Snatch off 10" Blocks #95*5*3
Safety Box Squat #115 *5, 155*5, 175*5*5

Gymnastics :
Chin Up Hold 00:24*5

Assistance :
End Range Knee Ext #85*10*3
BN Pull Down #110*10, 130*5*5

Stretch Hambstrings
Lay Still for one Luther Vandros mid tempo song...

Joshua Peters Creative

112315

Warm Ups
Gymnastics UpMob (moderate)
ERG Row 04:00

Strength :
Safety Box Squat #115*10, 135*10*3
RDL #135,10*, #155*10*3

Joshua Peters Creative

111815

Morning Session:
Warm Ups
Shoulder Circles

Strength :
Hang Power Clean 42*5*3
RDL 62*10*3
CG Lat Pull Down #110*10, 130*10, 150*10, 170*10

Afternoon Session :
Gymnastics:
4 Rounds
00:30 Hinging Ring Row (*12*4)
00:30  Plank + Pinch (12+)
00:30 off

3 Rounds
00:30 Handstand (piked)
00:30 off

3 Rounds
12 High Ring Row (wrist Rotation *9*3)
12 Hinging Table

3 Rounds
00:30 Hollow Hold
00:30 off
00:30 #5 Russian Twists
00:30 off

Best class ever!

Joshua Peters Creative

111615

Start Bodybuilding

Warm Ups
Arm Circles
Standing Trunk Rotation
Rocking Table
Scaled Twisting Bear
20 Seated Press (10 BN + 10 Front Rack)

Strength :
3 Rounds NFT
1a  10 #95 BN Seated Press
1b  10 Horizontal Pull Ups
Safety Box Squat (bench) #115*10*3

Stretch
Oatmeal / blueberries / Protein /2 Egg Whites

Acupuncture with focus on Shank / IT Band / Sartorious

Joshua Peters Creative

110315

Warm Ups
Arm Circles
Standing Trunk Rotation
Plank + Pinch *10
Light Hambstring, Calf & Ankle Stretching

Strength :
BN OHP (Seated) #65*10, 85*5, 95*5, 115*5*3
OHP (Seated) 115*3, 135*5*3

Assistance :
Lat Pull Down Hold #140*00:40*3
DB Curl #25*10*3

110115

800m Row
Calf & Ankle Stretching
Shoulder Mobility in Plank

Joshua Peters Creative

111315

Warm Ups
1a  FAKE Squats & Standing Runner's Hambstrings / Gastroc Stretch,
1b  01:30 Rocking Table, 01:30 Bilateral Arm Circles, 10 United Arm Circles, 01:30 Alternating Shrugs, 01:30 Seated Shoulder Ext Stretch,  01:30 Shoulder Ext Walk, 01:30 Plank (Blades Protracted) 01:30 Standing OH Shoulder Flx, 00:45 Piked Handstand

Strength:
Safety Squat #125*5, #155*5*3
RDL (no hook) 135*5*3

Joshua Peters Creative

111115

Warm Ups
Arm Circles

Gymnastics :
3 Rounds NFT
1a  12 Ring Row
1b  12 Plank + Runner's Stretch
3 Rounds NFT
2a  6 Ring Hinge Row
2b  6Dips
Mobility :
Inverted Trap Stretch 01:15, 01:30*2
Anterior Tib Stretch (knees on dynomat) 01:00
Shoulder Capsule Stretch 01:00

Joshua Peters Creative

110915

Warm Ups
Box Squats BW*5*5 (to bench)

Strength :
Safety Squat #95*5, 115*5, 135*5*5
OHP (standing) 95*5, 115*5, 135*5*3, 135*3*3
BN Snatch Grip OHP 65*5*2

Assistance :
Pull Down BN #110*15*2
DB Bilateral Elbow Ext 35*15*2

Stretch Hambstrings / Ankles

Joshua Peters Creative

102615

Warm Ups

Gymnastics :
Hollow Hold 00:24
RVS Hyper  10
Hollow Hold 00:24
RVS Hambstrings Hyper *10 (knees bent/ legs open)
Hollow Hold 00:24
RVS Hyper Hold 00:24
Dislocates *10
Straight Knee Toe Touch Stick*10
RVS Dislocates *10
Straight Knee Toe Touch Stick*10 (feet close)

3 Rounds NFT
15 #110 Supinated Pull Down
15 GB Push Ups

Assistance :
OH DB Elbow Ext #35 *15*2
Bilateral DB Hold #35*00:30*2

Joshua Peters Creative

101915

Warm Ups
00:30 Seated Shoulder Ext Stretch (chest opener)
00:45 Arm Circles (fetal)

Assistance :
Seated Bilateral DB Curl 20*15*2
Pull Down BN #90*15*2
Seated Dip Machine #90*15*2
Seated Bilateral DB Elbow Ext #35*15*2

Gymnastics Mobility :
00:45 Seated Shoulder Ext Stretch (chest opener)
00:45 Seated Shoulder Ext Walk

100615

Stretch / Warm Ups
10 Knee Circles
Piraformis Stretch
8 Trunk Twists Pulse
00:15 Hollow Hold
10 Updog Straight Leg Hip Ext
00:15 Straddle Hold
00:24 Squat + Shoulder Ext *00:24
00:24 Straddle Compression Hold
00:24 Pike Compression Hold

Gymnastics
4 Rounds NFT
1a. 6 V Ups Bent Knee
1b. 00:12 Chin Ups Hold
1c. Jefferson Back Curl #15*00:30,*2 #35*18*2 (feet clise/flat)

Rings
Hinge Row *6*3 (01:00)
Standing Row *10

Assistance :
DB Czeck BOR #15*10

Night:
Snatch 50*2*3
Snatch High Pull 70 *2*3
Power Clean 50*2, 75*2, 85*2

100515

Morning
Gymnastics Mobility
Hang
Ankle
Anterior Tib
Wrists
BB Squat Pause 80*1*3 (00:10)
Hollow Hold
Gkute Activation

Evening :
Band 3-Position Ext Shoulder Rotation *3+3+3
Band Int Rotation *9

Gymnastics :
Push Ups 10+10
Dips 10
Push Ups 8*7
Dips 5*3*1*1

Assistance :
Push Down #40*10*2

093015

Hinging Ring Row
Standing Ring Row
Low Ring Row
Elevated Ring Row
Czeck Elevated Ring Row

Hollow Hold
Hollow Rock
Straddle Rock
L1

092215

Warm Ups
Knee Circles
Ankle / Foot / Anterior Tib Mobility

Gymnastics:
25 Min to Complete 35;
Pull Ups *5, *4, *3, *2, *1
Chin Ups *5, *4, *3, *2, *1*3
Chin Ups *1*2 (Eccentric 00:06)

091715

Warm Ups
Knee Circles
Roll Upper Back
Piraformis Stretch
Squat Hold (feet close) 3
Cusack Squat 5
Hand/ Knuckle Hardening (15)

Gymnastics :
Chin Ups
*4*3
*3*3
*2*3
*1*3

091615

Warm Ups
Int/Ext Shoulder Rotation (band)
Dislocates (bandl

Strength :
Snatch 52*3, 61*1, 66*1, 70*1*3
OHP 52*3, 61*1, 66*1, 70*1*3
Front Squat 61*3, 85*3, 92*1*3

Gymnastics
3 Rounds NFT
01:30 Overtop Trap Stretch
01:00 to do 12 GB Push Ups

Stretch

092115

Warm Ups

Gymnastics :
01:30 Arm Circles + Ankle Ext
01:00 Knee Circles
01:30 Plank & Pinxh
01:00 Straight Leg Ankle Jumps
01:30 Trunk Rotation Pulse
01:00 2 Position Squats
01:30 Seated Chest Opener
01:00 Rest
01:30 Backward Finger Walk
01:00 Rest
01:30 Rocking Side Plank
01:00 Rest

Strength:
Snatch BN Jerk + OH Squat
42*3, 52*3, 55*3, 61*3, 66*3, 70*3, 75*3
Front Squat 75*1, 90*1, 100*1, 110*1, 115*1, 120*1, 125*1

Oatmeal /egg whites /blueberries

091415

Warm Ups
Lat Stretch
Int/ 3-Position Ext Rotation (Shoulder)
Band Dislicates
Knee Circles

Gymnastics :
3 Rounds NFT
1a. 10 Hollow Hang Scap
1b. 10 Pinching Plank
1c. 10 Table Tops
1 Round
00:30 Chin Up Hold

Strength :
Rack Jerk 52 *3, 61*2, 70*2, 85*1*3
Hang Power Snatch 42*3, 51*2*2
Hang Power Clean 52*2, 70*2*2
Yoke Squat #25 Chains *5*3

Stretch Quads /Hambstrings

091015

Warm Ups
Knee Circles
Thoracic Opener Horizontal

Strength :
Power Clean 52 *3, 70*2, 85*1*3
OHP 52*3, 62*2, 65*1*7
Front Squat 62*1, 72*1, 85*1*7

Gymnastics Mobility :
3 Rounds
01:00 Over Top Neck Stretch
(rest 00:30)
×it took all 3 Rounds to get neck to elevate.
1 Round
01:00 Anterior Tib/Ankle Opener

090215

Gymnastics :
Warm Ups
Band Assisted Ext/Int Rotation
Arm Circles etc
Knee Ups *15*2

3 Rounds
NFT
24 Sec Chin Up Hold
15 Deck Squats (w #8 DB)
10 Russian Twists

Gymnastics Mobility Class W Nick
0:50:00

090115

Warm Ups
Knee Circles

Strength :
Snatch 20*3*2, 40*2, 50*1*6
Rack Jerk 50*3, 70*1*7
From Squat 50*3, 70*3, 85*3*3

Gymnastics :
Dips *6*3

*next day was muscle aware in traps, triceps & upper outer back (UOB is generally empty feeling possibly not firing especially on left)

082915

Warm Ups:
Knee Circles
Shoulder Circles
Isometric 3-Position Infraspinatus 00:20*3*3 (Ext Rotation)

Gymnastics:
Chin Ups *3*7 (highest & closest ever/ Hollow)
DB Unilateral Shoulder Circles

Strength:
Squat 20*5 3,62*5, 85*5*3
RDL 62*5*3 (tender)

Hand Hardening:
Sandbag 15 Palm Down /15 Palm Up

Stretch:
Quads

082815

9:15am
Warm Ups

Strength
Power Snatch + OH Sq 20*3, 40*3, 50*3*6
OHP 40*3, 50*3*6

Stretch

12:30pm
Gymnastics:
(W Nick)
Hard Upper Mobility 50:00
Yuri Band work
Rotator Cuff Activation
1. 3-Position Ext Rotation
2. Internal Rotation

4:00pm
Jim:
2:00:00

082615

UGP
Warm Ups
Bar Work OH
Knee Circles

Strength:
Rack Jerk 52 *3*3
Front Squat 52*3, 75*3*3
Clean Pull 52*3, 75*3*3

Stretch Quads

082415

Warm Ups
Knee Circles
Strength :
Snatch 20*3*3
Front Squat 52*3*3
Rack Jerk 42*3*3
Thin Stomach *10
Supine Unilateral Hip Circles *5*2
Stretch

Meal+Movie

Nick's Gymnastics Strength:
Warm Ups - then - 3 Rounds each segment;
Lower Body:
1a. Deck Squat (2 mats/8Lb DB)
1b. Skier Squat (holding Yoga Block between knees =HYB)
1c. Sliding Shoulder Bridge (HYB)
Upper Body:
2a. Push Up + Blade Protraction
2b. High Ring + Supinate
2c. Behind Finger Walk (seated)
Trunk:
3a. Body Scissors
3b. Trunk Ext + Lateral Flexion
3c. Tuck Hold

Being Still 3 Min

081715

Roll Hambstring, back, Quads, IT
Arm Circles

Strength :
3-Position BB BP #155 *5*5, #185*3*3 (hard?)

Gymnastics :
Mobility Piece;
Ant Tib 00:30*3
Standing Hip Flexor +Ankle Rot
Squat Varied Stance
Light Hambstrings Stretch + Ankle Rot

Conditioning Piece;
3 Rounds NFT
3 Wide Pull Ups
5 Dips
10 Push Ups (last round broken)

081515

Warm Ups (brief)

Gymnastics :
Hanging Knee Raise *16*2
Pull Ups *3, *4*5
Chin Ups *5*5
False Grip Hold *00:36*2
Slow Ab Curl Up *16*2
Trunk Rotation *16*2
V Sit Hold *24*3

081215

15 Min Warm Up
Many leisurely Rounds of;
3 Dips
5 Knee Ups
12-24 Sec Hand Balance
Supine Hip Circles

Upper Body Mobility with Nick 1 Hour
"Sphinx" instead of" Seal"
Twisting Bear is out for 2 more weeks - regres.

New Daily Regimen :
01:00 for 2 Rounds the following;
Chest Opener - hand higher than you think
Sphinx - Stretch through top of head/feet together
Anterior Tib Complex - two blocks/heel outside hip (press Toes into floor, lift Knee, fist to foot arch)
Band Lat Activation - scaps protracted (flared) /straight spine

081115

Warm Ups
Roll Hambstring + ABD (stick) - not bad...
Shoulder Circles

Gymnastics :
Chin Ups Hold 00:15*8 (0:45)

Strength :
3-Position BB BP #155*5*5, 195*3*5

Assistance :
DB Curl 35*10, 40*10, 40*8!

081315

Warm Ups (brief)

Strength :
BN SG OHP 20*5*3, 40*5*3, 45*5*3
OHP 45*5, 50*5, 55*5*5

Gymnastics :
Straight Arm Hanging Lat Activation Wide *5*3 (good sense of left Lat!

Grapefruit
Trailmix (nuts, dried berries)

080815

Warm Ups
Shoulder Mobility
Squat Holds
Ankle Mobility
Leg Crush (Max Knee Flex)

Strength :
1a. SG BN OHP 20*10, 30*5*5
1b. 24 Sec V-Hold (fighting for hollow - last two vertebrae)
2a. BB OHP 42*5, 102*5*3
2b. Pull Ups *5*3

080615

Strength :
CG BP #135*10
1a. 3-Position BP 155*3*5
1b. DB BO Lateral 17.5*10*4
2a. 3-Position BP 195*3*5
2b. DB BO Row 35*10*4

Assistance :
3a. BN Lat Pull Down 120*10*3
3b. End Range Knee Ext 95*10*3

080115

Warm Ups (brief)
Yuri Band Stretches

Gymnastics :
Pull Ups *3*3
Pinched Plank *12*3
Squat Holds
Neutral Grip Pull Up Holds *12 sec*3
Push Ups *8*3

Assistance :
DB Elbow Ext 20*15
Db Curl 80*15

072815

Chin Up Hold *15*4
Pinched Plank *15*4

080415

Gymnastics :
Warm Ups
5 Rounds FT
10 Knee Ups
10 Pinched Plank (focus on locked elbows)
00:30 Cheetah Planks
10 Various Shoulder Mobility
Ankle Ext + Shoulder Circles
Trunk Rotation Pulse
Elbow "Ss"
0:30 Squat Holds (varied stance)

1 Round
01:30 Supine Unilateral Leg Clock Right
01:30 Supine Unilateral Leg Clock Left (diminished range by half due to injury)
01:30 Seated Back Finger Walk
01:30 Thoracic Curl Up Hold

Chin Up Hold 4 Rounds
00:15 Work
00:15 Rest

072515

Used Knee Wraps

Snatch 67*1*4
Rack Jerk 70*2*4
Squat 135*1

072415

Gymnastics Strength
3 Rounds
Ab Circuit
Body Scissor
Twisting Side Elbow Plank
V-Hold
3 Rounds
Triplet
Ring Row
Back Finger Walk
?
2 Rounds
Couplet
Chin Hold
Plank + Pinch

Jim

072315

OHP 61*5*3
Front Squat 70*3*3
Snatch 52*2, 61*2*4

5 Rounds FT
8 #120 BN Pull Downs
8 #85 End Range Knee Ext

072215

BK Sq 115*5
Power Clean 70 2*4
Power Snatch 60*2*3
Pull Ups?

072715

Morning -
Back Stretch 5 Min
20 Hanging Pike Ups
Lying Unilateral Hip Circles
90 Sec Back Finger Walk
Knee Circles
10 Sec Chin Ups Hold
5 Spider-Man Side Stretch
10 Sec Chin Ups Hold

Evening -
Strength:
Front Squat 60*3, 80*3*3 (01:30)
Power Snatch 60*3*3
Snatch High Pull 75*3, 90*3*3
Clean Pull 90*1, 110*3*3

Assistance :
Standing DB Elbow Ext #20 *10*4

072015

Warm Ups
Knee Circles
Varied Sq Stretch
Arm Circles

Gymnastics :
Quadruped Wrist Circles (hands at 6 o'clock)
Rocking Table 90s
Twisting Bear 90s
Handstand (wall) 90s
Shoulder EXT
Stretch 90s
Walk 90s
Seated Spread 90s

Strength :
Power Sn +Sn +Sn from 2" 42*3*3
Power Clean 52*3, 70*2*3
Squat 61*5, 85*5, 102*5

Stretch

071815

Warm Ups
Knee Circles
TTs
Trunk Rotation

Strength :
Front Squat 61*3*3
Squat. 100*1*3, 125*1, 135*1*5 (03:00)
3-Position BB BP 70*3*5, 93*3*5

Gymnastics :
Ankle, Hip & Knee Mobility
Spider-Man Side Stretch
Varied Squats

Stretch

071415

Warm Ups
Knee Circles
Yuri Angle 8s, 0s, Lat Stretch

Strength :
Power Clean 52*4, 61*4*3 (01:15)
Snatch Grip BN Push Press 52*4, 61*4, 66*4, 70*4*2 (01:15)
Snatch High Pull + Power Snatch 52*4, 61*2+2*4, 52*4

Assistance :
Seated Calf Raise #90*10*3 (01:15)

Stretch

071315

Warm Ups
Knee Circles
Arm Circles + Toes
Toe Touches
Spread TT
Trunk Rotation Pulse
Breathing Squat
Yuri Banded Supraspinatus Stretch

Assistance :
DB Curl #30*10*3
Standing DB Elbow Ext 20*10*3

Gymnastics :
Chin Ups Hold 00:15*4 (01:00)

3 Rounds FT
1a. 1 HSPU
1b. 1 Bar Dip
1c. 1 Push Up
1d. Rest (01:30)
* +1 rep each round

DB OHP + TGU (knee-flr touch) #25*5

Sm Protein Shake

071115

Warm Ups
Knee Circles
Arm Circles + Ankle Ext
Toe Touches
Trunk Rotation

Between Sets Either :
Punyo Feint #2*10*3
Or
Gymnastics :
Chins *5*4, *1+1+1+1+1

Strength :
Rack Jerk 52 *3*3
Front Squat 61*3*3
(put on Kono wraps)
Squat 85*3, 102*3, 125*2, 135*1, 143*1*3 (09:00)
Snatch 52*2, 64*1, 75*1*3 (09:00 + 1 miss)

Stretch

071015

Jim 2 hours

3-Position BB BP 70kg*3*5, 90*3*5

070715

Warm Ups
Knee Circles
End Range Knee Ext #105*6*3
BN Lat Pull Down #140*6*3

Strength :
High Pull + Power Snatch 52kg*1+3, 61*1+3*3 (01:45)
Power Clean + FSq 52*3+1*3 (01:45)
Squat 70*5, 93*4, 115*4*3 (01:48)

Afterparty :
3 Rounds NFT
1a. 3 Banded Squats (+#100) #135(#235@top), #185(#285), #225 (#325)
1b. 3 #155 SGDL (no hook)
1c. Rest as needed

Stretch

070615

Gymnastics:
("Upper Body Str")

Warm Ups
2 Rounds
48 Seconds of;
Plank + Pinch
Arm Circles + Ankle Ext
Trunk Rotation Pulse
Toe Touches
Lunging Hip Opener

2 Rounds FT
:49 Rings (BK*) False Grip Hold
Rest 00:48
:48 Ring (BK) Row
Rest 00:48
:48 Hanging Pike Ups
Rest 01:06
*BK = Bent Knee

3 Rounds FT
2a. 48s HS
2b. 5 Ring Push Ups
2c. Rest remainder of 01:30

Light Band Yuri Cont /8s/ Os

070415

Warm Ups
Knee Circles

Strength :
Power Snatch 50 *3
Snatch 52 *2, 57*2, 61*2, 66*2, 70*2*2 (03:00)
Squat 61*3, 102*2, 125*1, 135*1*3, 125*2 (03:00)

Gymnastics :
2 Knuckle Push Ups *3*3 (blue mat)
Chins *3*3

Stretch
Fresh Cold Press Juice
Muffin

Acupuncture

070115

Warm Ups (brief)
Split Jerk 42*3*3
Squat 115*3*3 (02:30)

-2.5 hours eat, rest, draw-

Gymnastics with Nick :
Shoulder Sequence
Rocking Table
Twisting Bear (hurts rt hip flexors)
Shoulder Ext Stretch
Shoulder Ext Walk
Seal
Underneath
Seal Walk
Supine Trap Stretch
Cat Stretch
Shoulder Capsule Stretch
Standing Thorcic Stretch

Bands:
Yuri Angle Floss & Distraction
Yuri Angle 8s & 0s
Yuri Angle BHBk

Jim 2 Hours (group of 7/ free for applications + pre-fainting)

070315

Warm Ups
Knee Circles
Shoulder Circles
Breathing Toe Touches
Bar Super Spinatus Stretch (Behind)
Underneath

Strength :
Power Snatch 52*2, 61*2, 65*2*2 (02:30)
Clean 42*2*3 (02:30) -> Hip popping

Gymnastics :
Tempo Neutral Grip Pull Downs 130*4, 150*4*4 (5X5)
Paralette Pike Hold *00:15*2
Ankle Opener (on block) *30*2
Neck Stretch
Toeing Arm Circles
Roll Right Gluten /IT

063015

Warm Ups
Knee Circles
Toeing Arm Circles

Strength :
BN OHP 35*5, 42*5, 47*5, 52*5 (would be better w/ timed rest - hurried)
3-Position BB BP 65 *3*5, 89*3*5

Gymnastics :
Side Squats *3*5
Toe Touches *6*2
Breathing Squat (feet parallel) *6*2

Upper Stretch
Feet feel worked & good

062915

Warm Ups (brief)
Knee Circles
Ankle Mobility (brief)
Standing Trunk Rotation

Gymnastics :
Pike Ups
15 Strict
15 Rhythmic
3 Rounds FT
1a. 6 Deck Squat (3 mats)
1b. 6 Chins
1c. 02:30 Rest

Strength :
Clean Pull + Power Clean + FSq
40*2+2+1*3
Snatch High Pull +Power Snatch
50*4, 61*4*3 (02:30)

Stretch (brief)

062815

Gymnastics with Nick:
(Class 1 "Upper Body Str")

Warm Ups
30 Seconds
"Straight" Knee /Elbow Jumping Jacks
Arm Circles + Ankle Ext
Trunk Rotation Pulse
Toe Touches
Lunging Hip Opener

1 Rounds FT
1a. 7 Breathing Squat
1b. 5 Squat + Twist
1c. 3 Side Squats
1d. 3 Min Rest

4 Rounds FT
2a. 2 HSPU Ups (Plank)
2b. 5 Knuckle Push Ups
2c. 3 Seated Back Finger Walk
2d. 3 Min Rest

062615

Warm Ups

Jim
Gymnastics :
Spider-Man Side Stretch *5*2
Various Stretch & Roll
Chins + Hold *3*3
Scrapping Plank *8*3

062615

Warm Ups
Knee Circles

Strength :
Power Snatch + OH Sq 50*3+1*3
Snatch 50*3, 60*2, 65*2
Squat 60 5, 85*3, 102*3, 115*3, 125*3*3 (pause+accelerating eccent+bomb & bounce)

Gymnastics :
Seated Finger Back Walk *3*3
Hang Pike Ups *10*3
Dips *5*3

Stretch

062215

Gymnastics with Nick:
(Class 1 "Upper Body Str")

Warm Ups
Straight Knee /Elbow Jumping Jacks
Arm Circles + Ankle Ext
Trunk Rotation Pulse
Toe Touches
Lunging Hip Opener

3 Rounds FT
1a. Atomic Rolling Squat (scaled to 3 Mats
1b. Squat + Twist
1c. Side Squats

3 Rounds FT
2a. Scrapping Push Ups (Plank)
2b. Ring Row
2c. Seated Back Finger Walk

Strength :
Snatch Push Press 42*4, 52*4*2
Snatch Power Shrug F Blocks 70*3*2
Clean Pull F Blocks 93*3*2

Stretch

061915

*Shooting with Keith for Hickies)
Warm Ups
Knee Circles
Spider-Man Side Stretch

Gymnastics :
Pike Ups *10*3, *5*2 (slow)
Pull Ups + Hold *3*3
Chin Ups+ Hold *3

Strength :
Power Snatch + OH Sq 50*4*2, 60*3*5
Split Snatch 40*2*3

Stretch

#replacethelace

061715

Warm Ups
Knee Circles
Light Stretch

Strength :
Squat 125*3*5 (01:30)
Clean Pull 95kg *3, 102*3, 112*3*3(01:30)

Gymnastics :
Lat Pull Down BN #130*6*3
Dips *5*3 (hard to fully ext left elbow)

Stretch

Stretch

061615

Warm Ups
Knee Circles

Gymnastics :
Static Hanging Pike Ups 00:12*3 (01:00)
Static Hanging Scap Depr 00:12*2 (01:00)

Strength :
Snatch 52*3, 63*2, 70*1, 75*1, 80*1, 85*1, 88*1
SG Push Press 42*4, 52*4, 61*4, 65*4, 68*4 (01:15)

Assistance :
Elbow Ext Tool Box
2 Rounds FT
1a. 10 #15 Seated OH
1b. 10 #15 Lying Down
1c. 10 #15 Kick Back
1d. Rest (02:30)

061515

Neck Stretch 6 Min

Gymnastics :
Handstand (wall) 00:48*5 (01:00)
RVS Plank 00:48*3 (01:00)
Plank 00:48*2 (01:00)

Assistance :
ABD DB BOR #50*5*3

061115

Warm Ups
Knee Circles
Roll (extensive)

Assistance :
End Range Knee Ext 100*6*5

Gymnastics :
(remedial)
Lat Pull Down 130*6, 140*6*4

Strength :
Snatch 61*2*3 (02:00)
Front Rack "Play" 20*6*2

Stretch

061015

Warm Ups
Knee Circles
25 CHEK Squats
30 CHEK Toe Touches

Gymnastics :
Eccentric Handstand *3*3 (02:00)
3-Position Plyo Push Up *12*3 (02:00)
TRX Isometric Row Hold 00:36*3 (02:00) >Hard! Unlocking at 00:24
4-Way Neck Flexion *16

Stretch

060915

Warm Ups
Knee Circles
(brief)

Strength :
Squat 61*5*2, 85*4, 112*4*3 (01:30)
Clean Pull 95kg *4*4 (01:30)

Gymnastics :
Plank 00:60*2
3-Angle Calf Raise *30*2

Assistance :
Supinated Pull Down 130*6*5 (01:30) - slow Eccentric

060815

Warm Ups
Roll Back
Stretch

Assistance:
4 Rounds NFT
#15 Unilateral DB Elbow Ext
1a. 10 Standard OH (assisting left elbow positionally)
1b. 10 Lying Flat (elbow supported)

Gymnastics :
Hanging Pike Ups *15*3 (01:30)

Strength :
SG Push Press 52*4, 65*4*3 (01:30)
Hang Snatch Hi Pull + Hang Power Snatch 52*2+2*3
Snatch Power Shrug 70*4, 85*4*3 (01:30)

Stretch

060615

Warm Ups
Knee Circles
Roll Upper Back / Quads
Side Spider-Man Stretch (easier!)

Gymnastics :
Chins (hollow / internally rotating concentric) *3*3 (03:00)

Strength :
Squat 62*5, 85*4, 105*3, 125*2, 132*1*4 (03:00)
Snatch 52 *2,61*1, 70*1*3 (03:00)
3-Position BB BP 65*3*5, 88*3*5

Assistance :
Neck Head ROT Over Bench *15*1

Stretch (thurough)

Protein + Maize
Acupuncture

060515

Warm Ups
DB Shoulder
Int Rotation 1#15*15
Bent Fly #20*11
ABD BOR #20*10

Gymnastics :
Wall HS (out) 00:45*3 (01:00)
False Grip Horizontal Ring Hold 00:36*3 (01:00)
Barefoot Calf Raise *15*3 (1 set each angle)
Hollow Rocks *15*3

Light Stretch

060415

Warm Ups
Roll
Knee Circles

Strength:
Power Snatch + OH Sq 52*3+1, 61*2+1, 66*2+1*3 (02:30)
SG Split Jerk 52*3, 61*3, 70*2, 75*2, 80*2, 85*2 (02:30)

Gymnastics :
BN Lat Pull Down 110*6, 130*6, 140*6*3
Plank (proper hollow) 00:60*3

Stretch

060315

Warm Ups (brief)
Knee Circles
Light Stretch

Gymnastics :
Push Up Alt. Lean *6*2
3 Position Push Ups *5*3
TRX Horizontal Hollow Hold *36 Sec *3 (02:30)

Strength :
Clean Pull 102*3*3 (02:30)

Assistance :
4-Way Neck Flex*2 (towel to front only)

Stretch

060215

NG Lat PD 120*8, 130*8*3 (02:00)
End Range Knee Ext 110*15
3-Angle Standing Calf Raise *45*3
CHEK Squats *20

060115

Warm Ups
Roll Back
Stretch

Gymnastics :
Hanging Pike Ups *15*3 (02:00)

Strength :
SG Push Press 52*4, 65*4*3 (02:00)
Snatch Power Shrug + Split Snatch 52*2+2*3 (02:00)
Snatch Power Shrug 70*4, 85*4*2 (02:00)

Assistance :
#15 Unilateral DB Elbow Ext
1a. Standard OH (assisting left elbow positionally)
1b. Kickback + Twist (easy for left arm + no feeling)
1c. On Incline Bench (assisting left elbow positionally)

Stretch

052915

Warm Ups
Roll Back, Quads, IT, Calves
DB Rot Cuff *15
CHEK Squats *20
CHEK Toe Touches *20
Spider-Man ABD Stretch

Strength :
3 Position BB BP #135*5*5

Gymnastics :
2 Rounds NFT
2 Pull Ups
3 Chins
4 Dips
Isometric Chin (elbows in tight+hollow) *8 Sec*3

Stretch
Liquiteria Coffee and Cacao

Evening...
Jim 1.5 hours humid conditions
Vital Template #1 - feeding/ countering 1-8 (of 9)

052815

Warm Ups
Knee Circles

Strength :
Moderate pace/ winding up emotionally for sets to be faster not go harder (mental practice)
Power Snatch + OH Sq 50*2+1*3
Snatch 52 *3, 61*2, 67*1
Squat 61*5, 100*3, 125*1
Sumo DL 92*3, 115*2, 130*2*2

Stretch

052715

Assistance
Neutral Lad PD #130*6*3
Donkey Calf Raise #175*8*2
DB Hold #45*1 Min

Gymnastics :
Hanging Pike Ups *10
Handstand *1 Min

052615

Warm Ups
Knee Circles

Strength :
Hang Power Snatch + SG Push Press 40*4, 52*4, 60*3*2 (02:00)
Snatch Power Shrug+ Power Snatch 60*1+1*3 (02:00)
Clean Pull 95kg *3, 100*3
Squat 80*3, 90*3, 100*3*2

Stretch

052315

Warm Ups
Knee Circles
Roll Upper Back
Stretch (brief)

Strength :
(with Kono Knee Wraps)
Power Snatch + OH Warm Ups
20-52kg*3*many*(12-15 Min relaxed pace)
Snatch 52*2, 61*2, 70*1*5 (03:00)
Squat 62*3, 100*2, 115*1, 125*1, 130*1, 135*1*3, 130*1(p), 125*1(p), 115*1(p) (03:00)

Gymnastics :
Chins *3*5 (03:00 + manageable right arm int rot)

Stretch

052215

Stretch
Warm Ups
Knee

Strength :
3 Position BB BP (snake)
5 Min EMOM
3 #135 BB BP (wide, mid, close, mid wide)
2 Min Rest
5 Min EMOM
3 #185 BB BP (wide, mid, close, mid wide)

Gymnastics :
Bent Knee/ Horiz False Grip Hold 00:24*4 (01:00)
Handstand Holds Hold 00:36*4 (01:00)

Assistance :
DB ABD Int Rot 10#*15
DB Bent Over Fly 10*15
ABD BOR 25*15

Stretch (brief)

052115

Warm Ups
Knee Circles
Roll Extensive Rt Leg
(Knee has been tricky+low back abductor on rt)

Strength :
Squat 62 *5, 93*3, 115*2, 125*2*3(01:30)
Front Rack to press 20*5 (easier than in past for elbiw)
SG Rack Jerk 52*3, 65*2*3 (01:30)
Power Snatch 52*3, 61*2, 65*2*3 (01:30)
Clean Pull f 4" BLKs 75*3, 115*3*3 (01:30)

Stretch thurough.

052015

Late night...
Stretching

Gymnastics :
3 Rounds
36 Sec RVS Plank
60 Sec Rest
36 Sec Plank
60 Sec Rest

051915

Late night...
Knee Circles
Extensive Roll of Legs

BN Pull Downs 115*6, 1240*6*2, 120*6
Kneeling Roll Out *6*3

051815

Warm Ups
Knee Circles
Lying Bent Knee ABD *20
Back Stretch 5 Min

Strength :
SG Push Press 52*4, 61*4*4 (01:15)

Snatch Power Shrug 61*4, 75*4*3 (01:15)

Gymnastics :
(remedial for elbow)
N Grip Pull Downs 130*6*4 (01:15)
Hanging Pike Ups *12*3 (01:15)

Assistance :
End Range Knee Ext 95*6*3

Stretch

051615

Warm Ups
Knee Circles
Gymnastics :
Eccentric Pull Ups *3*3 (03:00/ 5 count)

Strength :
Power Snatch 50*3
Snatch 52*3, 61*2, 71*1*3 (not one miss/fast/stable )
Sumo DL 135*1, 145*1*2 (03:00 - last rep nearly burst out of hands /hurt triceos)
Squat 137.5*1*3 (03:00)
Snake BB Bench
In #135*3*5 (-00:45)
Out #185*3*7 (-00:45)

Stretch

051415

Warm Ups
Roll IT Band / Glute Min
Knee Circles

Assistance :
DB Curl #25*5, 30*5, 35*5*3
End Range Knee Ext 90*15

Strength :
Snatch 50*3, 61*2*5 (02:00 real +3 misses forward not finishing "connected")
Squat 62*3, 102*2, 125*2, 130*2, 62*2 (02:00)

Stretch

051315

Warm Ups
Knee Circles

Strength :
Split Snatch 42*2*3
Rear Split Jerk 52*2*3

Gymnastics :
False Grip Hold (knees bent/ body Horizontal) *24*3 (02:00) *hard!
Bar Dips *5*3

051215

Warm Ups
Knee Circles
DB aBD Internal Rotation

Assistance :
Leg Press Donkey Calf Raise #185*12*4 (01:30)

Gymnastics :
Handstand *36 Sec*2
Plank *48*2
RVS Plank *36

Strength :
Squat 105*4*3 (01:30)
Clean Pull 95kg*4*3 (01:30)

Assistance :
BN Lat Pull Down #115*6*3

Stretch

051115

Warm Ups
Knee Circles
Lying Bent Knee ABD *15*2

Assistance :
Hanging Pike Ups *12*3 (01:30)

Strength :
SG Push Press 40*4, 52*4, 61*4*3 (02:00)

Snatch Power Shrug 61*4, 75*4*3 (01:30)

Gymnastics :
(remedial for elbow)
Unilateral N Grip Pull Downs 60*6*4 (01:30)

Stretch
15 CHEK Squats

050915

Warm Ups
Knee Circles
Assistance :
DB Curl 30*5*5
Strength :
Power Snatch 50*3
Snatch 52*3, 61*2, 71*1*4 (plus one miss)
Squat 135*1*3 (03:00)
Snake BB Bench
In #135*3*5 (-00:45)
Out #185*3*5 (-00:45)

Stretch

050815

Jim 2Hrs

Warm Ups
Knee Circles
Light Stretch

Gymnastics :
Handstand (wall) *24 Sec*5
Wall Walk Up *24 Sec
Plank 36 Sec*3
Eccentric Chins *6 Sec*2*3 (03:00)

Strength :
SG Push Press + OH Sq 40*2+2, 50*1+2, 60*1*1, 70*1+1*3 (03:00)

Stretch

Summer 2015 Training Outline

Here is how I'm currently manipulating time as a training variable for skill, connective tissue hypertrophy & Strength.

Week 1
Day 1&2 Light sets of 4 Rest 02:00
Day 3&4 Rest Med sets of 2-3 Rest 02:30
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 2
Day 1&2 Light sets of 4 Rest 01:30
Day 3&4 Rest Med sets of 2-3 Rest 02:00
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 3
Day 1&2 Light sets of 4 Rest 01:15
Day 3&4 Rest Med sets of 2-3 Rest 01:30
Day 5&6 Med/ Med Heavy Singles Rest 03:00

Week 4 (supercompensate)
Day 1&2 Light sets of 2 Rest 02:30
Day 3&4 Rest Med sets of 2 Rest 02:30
Day 5&6 Med/ Med Heavy Singles Rest 04:00

050715

Warm Ups
Knee Circles

Assistance :
(no breaks)
5 Rounds
1a. 6 #120 Lat Pull Down
1b. 6 #90 End Range Knee Ext

Strength :
Power Snatch 62 *2*3

Gymnastics :
Single Arm Push Up Progression
Asymmetrical Push Ups *4*2
Varied Symmetrical Push Ups *12

Assistance 2:
Seated Calf Raise $70*10*3

Stretch

050615

Morning:
Cupping & Acupuncture with Steve (45:00)

Evening :
DB Complex -
3 Rounds
1a. 5 #15 Curl
1b. 5 #15 Lying Fly
1c. 5 #15 Elbow Ext
1d. 5 #15 Bent Fly

050515

Warm Ups
Knee Circles
DB aBD Internal Rotation

Assistance :
Sled Drag (20m)
#125*1, #170*1, #215*2 (02:00)

Gymnastics :
Plank *45*2
RVS Plank *36*2
False Grip Hold (knees bent/ body Horizontal) *24*3 (02:00)

Strength :
Clean Pull 95kg*4*3 (02:00)
Squat 105*4*3 (02:00)

050415

Warm Ups
Knee Circles

Assistance :
Hanging Pike Ups *12*3 (02:00)

Strength :
SG Push Press 40*4, 52*4, 61*4*3 (02:00)
Snatch Power Shrug 52*4, 75*4*3 (02:00)

Gymnastics :
(remedial for elbow)
Neutral Grip Pull Downs 120*6*3 (02:00)

042915

Warm Ups (brief)
Knee Circles
Planks *20 Sec *3

Strength :
Hang Power Clean 50*4, 60*3, 70*3*3
OHP 50*5, 60*5*4
Squat 110*5*3
Sumo DL 90 5, 110*5*2

Assistance :
DB Incline Fly 20 6*3

Stretch

042515

Warm Ups
Knee Circles

Strength :
OHP 62*2*6
Squats 105*2*6
Snatch 62*2*5

Gymnastics :
Plank 36 Sec *5
Chin Hold(Hollow) *12 Sec *5

Stretch

Notes'
Beginning workout Elbow wouldn't straighten / popping /uncomfortable. Pressure of bar in Squat uncomfortable on vertebrae (rib) involved with elbow discomfort? 5 Rounds Plank helped. Snatch was awesome + pain free. Finished with a straight limb.

Nick 'straight arm Fitness, Chin Ups Negs, False Grip Holds"

Qigong Power Circle?

042415

Warm Ups
Roll
Back Stretch

Jim (2hrs)

Open Play
5 Rounds NFT
2 Strict HSPU
3 30kg Split Snatch
4 40kg Alternating Sandbag Cleans

(didn't complete final round 2nd HSPU)

041815

Warm Ups
Knee Circles

Assistance :
1a. BB BP #195*3*3
1b. End Range Knee Ext 75*8*3

Strength :
Clean 61kg*2, 72*2, 80*2*2
Snatch 52*2*2, 61*2*2
Snatch High Pull 75*2, 85*2

Assistance 2:
5 Rounds NFT
2a. Sumo DL 93*1*5
2b. Hanging Pike Hold 8sec *5
DB Curl #30*5*3

Stretch

041615

Assistance :
3 Rounds NFT
End Range Knee Est #55*10
DB Curl #30 *10

Warm Ups
Knee Circles

Strength :
Snatch Balance 40kg*3*3
Power Clean BKnee+AKnee 50*1+1, 60*1+1, 65*1+1*3

Gymnastics :
Dips *8*3

Stretch

042015

Warm Ups
Knee Circles
End Range Knee Ext 80*8*3
DB Curl 30*5*5

Strength :
Snatch 50*3*3
Front Squat + Jerk 50*1*2, 60*1+2, 70*1+2

Stretch

042215

Warm Ups
Knee Circles
End Range Knee Ext 80*8*3
DB Curl 30*5*5

Strength :
Snatch 50*3*3
Front Squat + Jerk 50*1*2, 60*1+2, 70*1+2

Stretch

042115

Warm Ups
Knee Circles
CHEK Squat *6*3
15 Physioball Crunch
15 Physioball Ext
10 Physioball Superman
Roll Quads, Abductor, IT

Gymnastics :
(Remedial)
Neutral Grip (NG) DAC 13*6, 12*6, 11*6, 10*6, 9*6
Handstands *3
Physioball Quadruped *3
Frog Pose (shakey) *3*15 Sec

Strength :
Front Squat 60 *4, 85*4, 92*4, 101*4
Snatch Slow DL 61 4*3 (Slight Deficit)

Stretch
Roll Calves, Glutes-Min

041715

Jim
2.5 hrs

Strength :
Power Jerk 70*1*5
Split Bounce 60*5*3

Gymnastics :
Chins *3*3
Hollow+Turn+Hollow 6+6+6+6

Back Stretch

041715

Jim
2.5 hrs

Strength :
Power Jerk 70*1*5
Split Bounce 60*5*3

Gymnastics :
Chins *3*3
Hollow+Turn+Hollow 6+6+6+6

Back Stretch

041515

Warm Ups
Knee Circles / DB & Qui Gong for Shoulders (preacher Curl hurt Elbow)

Strength :
Squat 60*5, 85*5, 102*5, 115*5, 125*5 (Elbow hurting)
Power Snatch 42 *3, 52*3*3

Play:
Physioball Hip Ext *15
Physioball Crunch *15
CHEK Squats *15
Hand Balance Frog *3
Wall Handstand *3
Physioball Quadruped *3

Assistance :
Lat Pull Down + Elbow Ext 90 5, 100*5, 110*5 (hurt Elbow in Pull phase)

Gymnastics :
Pull Ups *5*3

Stretch

041115

Warm Ups (brief)
Circles no End Range Ext

Strength :
Power Snatch/ High Pull 50*3*3
Power Snatch 60*2, 65*1
Power Clean 50*3, 75*2, 90*1
3 Rounds NFT
1a. RDL 115*5
2a. Seated Calf 30kg*5

040515

Warm Ups (brief)

Gymnastics :
Pull Ups (Hollow) *3*5
Hollow Rocks *12
Piked DB Pick Up #4*12
Kneeling Roll Out *6*2

Assistance :
MU Pull Down (to Tits) 105*6*3
Lat Pull Down BN #115*6*3

CHEK :
1 Round of 12
Breathing Squat
Wood Chops
Physioball Crunch
Physioball Ext

040215

Warm Ups (brief)
Knee Circles

Strength:
(with healthy minimum rest)
Power Snatch 42*3
Power Clean 55*2
Snatch High Pull 70*1
Power Snatch 55*3
Power Clean 70 2
Snatch High Pull 80*1
Power Snatch 60*3
Power Clean 85*2
Snatch High Pull 92*1
Power Snatch 65*3
Power Clean 92*2
Snatch High Pull 97*1

Quick Stretch
45 total elapsed time...

033115

Warm Ups (brief)
Knee Circles
Roll Upper Back / Calves

Strength :
Squat 62*5, 95*5, 112*5, 175*5, 112*5
Front Rack Holds
#225*12 sec
#275*12 sec
#315*12 sec
#335*12 sec
#345*12 sec

Gymnastics :
Parallette Push Ups *10*3

Good Stretch

033015

Round of 12
CHEK RVS Squats
CHEK Wood Choppers
CHEK Physioball Curl Up
CHEK Physioball Superman
CHEK Physioball Hip Ext

Gymnastics :
Horizontal Pull Ups *10*3
45 Degree 2" Rope Pull Ups
*10 3
Assistance :
Half Tabata 90 Degree Isometric Curl 4
#45*40 Sec *4 (00:20)

032315

Lat Pull Down #130*10*3
RDL 62kg*5, 102*5, 125*5, 102*5, 62*5
Horizontal Pull Ups *8*9
DB Curl #30*10*3

Stretch
Breathing Squats
Knee Circles
Qui Gong Shoulder (Horizontal)
Roll

032115

Jim

Coffee and a cookie

Warm Ups
Knee Circles
Handstand on wall..

Strength :
SG DL to Knee+Snatch High Pull 85*2*2*3
Power Snatch 40*3, 50*3, 60*3
Snatch 50*2*3

Gymnastics :
Wall Walks *1*3
HSPU Negatives *3*3
Forward Roll *2*3

Assistance :
Cable Elbow Ext 15, 12, 10, 8, 8

Stretch

032015

Warm Ups
Knee Circles

Gymnastics :
5 Rounds NFT
1 Hand Stand or Turkish Get Up
2 Pull Ups
3 Dips
5 Straight Arm Cable Push Down #45

-then-

Horizontal Pull Ups *6*3

Stretch

031515

Warm Ups
Knee Circles
Assistance :
DB Curl #30*5*4
(Knee/Hip really good)

Strength :
Power Snatch 50*3, 55*2, 60*1
Clean 52*3, 75*2, 91*1*3
Front Squat 102*3, 105*3, 120*3

Assistance 2;
Gripper #60*3*3

Stretch

031415

CHEK Zones 1-3
Wall Squat *20Sec *3
RVS Breathing Squat *10
Superman (Alternating) *10
Wood Chops #20*10
Physioball Crunch *15
Physioball Hip Ext "10
*Animal Flow Hip Ext *10

Gymnastics :
Hollow Rocks *30
Strict Pull Ups *3*3
Dips *5*3
Handstand Hold 12 Sec

031115

Warm Ups
Over Bench Infraspinatus work... Strength :
Power Snatch 42*2, 52*2* , 62*2*3
Snatch 52*3

Conditioning :
1 Round NFT
Unilateral DB. Farmers Carry #70 *25m*2
Snatch 52*3m
Sled Drag #155*25
Snatch 52*3
Sled Push #90*25m
Snatch 52*3
DB Farmers Carry #70*25m
Unilateral DB. Farmers Carry #70 *25m*2
(resting as needed)

Stretch

030915

Warm Ups
Strength :
Split Jerk 62*3*2
Power Clean 45*3, 60*2, 70*2*3
Squat 62*5, 85*5, 105*5, 125*5
Front Rack Holds 85*30 Seconds, 105*25, 125*20
Stretch

Acupuncture
Neck, traps, infraspinatus, left elbow - slow traction neck + Rotation

030715

Warm Ups
Stretches, Squats, Rotation, RVS Planks, folding chair Plank "spend time on your hands"

Strength :
OHP 115*5*3
CG Pull Down 120*5, 135*5, 145*5*2
DB Curl #40 *5*3

030615

Jim New Pattern (9) 2 hours
-light meal + off feet 15min-

Strength :
Power Snatch 50*2*3
Power Clean 60 *2*2
Deadlift 85*5, 110*5, 130*5, 140*5*3
Agility Ladder (basic skills)

Stretch
Back Stretch (Pang)

030515

8 Min EMOM
105kg Front Squat

Sled Push
Sled Pull
DB Farmer's Carry #65
DB Curl #35*10*3
Straight Arm Cable Push Down

030415

Power Snatch 40*2*2
Power Clean 50*2*2
BB BP #225*1*3

022215

Warm Ups
Knee Circles

Assistance :
(all light due to cervical & thoracic vertebrae issues)
Cable Low Row #75*10, #95*10*2
Lat Pull Down 100*10*3

Strength :
OHP 30Kg*5, 45*5*3
Front Squat 62*3, 100*2*5 (left foot behind right by 2-3"?)

Stretch

022015

Warm Ups Knee Circles

Strength :
Squat 62*5, 85*5, 102*5, 120*5*3
Front Squat 85*3, 100*3, 110*3

Stretch

021815

Warm Ups
Knee Circles

Strength :
Front Squat 85*3*5

Assistance
Donkey Calve Raise 50 Reps
DB Curl #35*10, 40*10*3
Cable Triceps Ext 50Reps

021115

Warm Ups (brief)
Knee Circles

Strength :
Power Snatch +OH Sq 30*10, 35*10, 40*10
Front Squat 60 *3, 85*3, 107*3
Squat 92*1, 116*1, 131*1
Power Clean 60 *2*2

020915

Lat Pull Down BN #120*10, 130*10, 140*10
Horizontal Pull Ups (Sup) *10*3
Piked /Scaled BN Pull Ups *10*2
(feet on floor)

Joel

Everyday you train;
Samson Stretch *2
Roll Upper Back & Lats
(thighs/calves if necessary)

*2-3 of the following everyday
(IE Set A/C or SET A/B/D etc)

SET A:
Ab Series;
10 Thin Stomach
20 Slow Curl Up
2 Knee Hugs
10 Supine Rotation
10 (Samson) Kneeling Shoulder Ext Rotation with Band

SET B:
Quadruped;
20 Pinch (on knees & hands)
10 Birddogs (Superman)
10 Elbow to Wrist Twists

SET C:
Lying on side/ Foam Roller between legs.
10 Bow Strings
10 Guitar Solo (clockwise)
10 Guitar Solo (counter clock)

SET D:
3 Rounds (finish each movement before moving on in each round)
25 BW Squats
15 Lat Pull Down #70
1/2 Medium Jog (be able to speak throughout)
10 Push Ups

020415

Strength :
DB Shrug #65*10*3
Snatch Grip BB Shrug 85kg*5*3 (grip!)
CG BB Shrug 102*3*3

Conditioning :
Row 500m (rest 03:00+)
1. 01:57 (pace)
2. 01:54
3. 01:42

Stretch

020415

Strength :
DB Shrug #65*10*3
Snatch Grip BB Shrug 85kg*5*3 (grip!)
CG BB Shrug 102*3*3

Conditioning :
Row 500m (rest 03:00+)
1. 01:57 (pace)
2. 01:54
3. 01:42

Stretch

020415

Strength :
DB Shrug #65*10*3
Snatch Grip BB Shrug 85kg*5*3 (grip!)
CG BB Shrug 102*3*3

Conditioning :
Row 500m (rest 03:00+)
1. 01:57 (pace)
2. 01:54
3. 01:42

Stretch

020415

Strength :
DB Shrug #65*10*3
Snatch Grip BB Shrug 85kg*5*3 (grip!)
CG BB Shrug 102*3*3

Conditioning :
Row 500m (rest 03:00+)
1. 01:57 (pace)
2. 01:54
3. 01:42

Stretch

020415

Strength :
DB Shrug #65*10*3
Snatch Grip BB Shrug 85kg*5*3 (grip!)
CG BB Shrug 102*3*3

Conditioning :
Row 500m (rest 03:00+)
1. 01:57 (pace)
2. 01:54
3. 01:42

Stretch

013115

Warm Ups
Strength :
Squat 125*1*5

SMACK TOES LEFT FOOT W/ 10 Lb WEIGHT *1

Stretch

020215

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

020215

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

020315

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

020315

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

020315

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

020315

Warm Ups (brief)
Knee Circles
Assistance :
(fst to allow core temp to come up)
1a. CG BB BP #185 *6*5
1b. DB Curl #40*6*6

Strength :
OH Squat 20*10, 30*10, 35*10
Front Squat 60*3, 85*3, 92*1, 102*3, 110*3
Squat 85*1, 102*1, 115*1, 125*1, 135*1

Gymnastics :
Hanging Pike Ups *6*3

013115

Warm Ups
Strength :
Squat 125*1*5

SMACK TOES LEFT FOOT W/ 10 Lb WEIGHT *1

Stretch

012715

Lat Pull Down BN #100 *10, 140*6*3
Pull Ups *6*3
Scaled Pull Ups BN (Hollow / FT on floor) *6*3
Supinated Horizontal Pull Ups *10*3
Straight Arm Cable Push Down #45*10*2
Rope Power High Row #40 10*2

012615

Warm Ups
Knee Circles

Strength :
Clean Pull 60kg *3, 85*3, 102*3, 125*3*3
Squat Clean 60*2, 75*2, 85*2, 87*2*3
Drop Clean 52*1*5

Gymnastics :
Pull Ups *5*5

Stretch

012515

Gymnastics :
Pike Hold 12sec *5
5 Rounds NFT
1a. 12 RVS Plank Up
1b. 12 Scaled Bar Dip (Piked / FT on floor / bar @ 18")
5 Rounds (short rest)
12 Push Ups (varied hand placement)

Stretch

012315

1.25 Mile Hike

012215

Warm Ups
Knee Circles

Strength :
1a. CG BB BP #185*5*5
1b. DB Curl #25*5, 30*5, 35*5, 40*5, 45*5
Front Squat 100*3*5

Stretch

012115

Warm Ups (brief)
Knee Circles

Strength :
Power Snatch 42*3, 52*3, 62*3*3
Drop Snatch 35*2, 40*2, 45*2*3
Squat Snatch 52*1, 60*1, 65*1, 70*1*3

Gymnastics :
Scaled Ring Pull Ups + Spread *9*3

Stretch

011915

Hang Power Snatch 40*3, 45*3, 50*3
Hang Power Clean 60*3, 65*3, 70*3
Sotts Press 35*5*5
OHP 62*3*5
Rack Jerk 70*1*5
BOR 65*8*3

Stretch

011015

Warm Ups
Knee Circles

Strength :
OH Squat 50*5, 60*5, 70*4+1, 75*5, 80*5, 85*5
Front Squat 95*3, 105*3, 110*3
Squat 120*1*5
Snatch 20*3, 40*3, 50*3
Clean 50*3, 70*3, 90*3

Stretch

010815

Warm Ups
(barefoot)

Conditioning :
2 Rounds NFT
15 Bar Dips
20 16kg KB Snatches
20 24kg American KB Swings
-Rest 3 Min -

6 Min Steve Back / Neck Setter
(maxed out as my abductors were cramping)
6 Min of Stretch / Back Care

010715

Roman Chair Pike Ups *15*3
BN Lat Pull Down #105*15*2
Horizontal Pull Ups (knees bent)
*15*2
Horizontal Pull Ups *15*2 (hard)

Knee Mobility

010515

Warm Ups
Knee Circles

Strength :
BN OHP 42*5*5
Front Squat 85 *3*5
Snatch High Pull 60 *3*5 (difficult on rt Knee / got rt Hip firing)

Stretch (brief)

010215

Warm Ups
Knee Circles

Strength :
BN SG Push Jerk 42*5*3
OHP 61*5*5
Split Jerk 42*5, 52*5, 61*5

Gymnastics :
Ring Push Ups *15*2

010115

Warm Ups
Knee Circles
Roll Upper Back & Lats

Gymnastics :
Roman Chair *10*3
Pull Ups *3*9

Strength :
Power Snatch 62 *1*5
Power Clean 62*3, 75*2, 85*1
Clean Pull 95*3*3

Assistance :
Sup Lat Pull Down 4 sets heavy

Stretch
Roll Calves