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