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