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