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