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