082915

Warm Ups:
Knee Circles
Shoulder Circles
Isometric 3-Position Infraspinatus 00:20*3*3 (Ext Rotation)

Gymnastics:
Chin Ups *3*7 (highest & closest ever/ Hollow)
DB Unilateral Shoulder Circles

Strength:
Squat 20*5 3,62*5, 85*5*3
RDL 62*5*3 (tender)

Hand Hardening:
Sandbag 15 Palm Down /15 Palm Up

Stretch:
Quads

082815

9:15am
Warm Ups

Strength
Power Snatch + OH Sq 20*3, 40*3, 50*3*6
OHP 40*3, 50*3*6

Stretch

12:30pm
Gymnastics:
(W Nick)
Hard Upper Mobility 50:00
Yuri Band work
Rotator Cuff Activation
1. 3-Position Ext Rotation
2. Internal Rotation

4:00pm
Jim:
2:00:00

082615

UGP
Warm Ups
Bar Work OH
Knee Circles

Strength:
Rack Jerk 52 *3*3
Front Squat 52*3, 75*3*3
Clean Pull 52*3, 75*3*3

Stretch Quads

082415

Warm Ups
Knee Circles
Strength :
Snatch 20*3*3
Front Squat 52*3*3
Rack Jerk 42*3*3
Thin Stomach *10
Supine Unilateral Hip Circles *5*2
Stretch

Meal+Movie

Nick's Gymnastics Strength:
Warm Ups - then - 3 Rounds each segment;
Lower Body:
1a. Deck Squat (2 mats/8Lb DB)
1b. Skier Squat (holding Yoga Block between knees =HYB)
1c. Sliding Shoulder Bridge (HYB)
Upper Body:
2a. Push Up + Blade Protraction
2b. High Ring + Supinate
2c. Behind Finger Walk (seated)
Trunk:
3a. Body Scissors
3b. Trunk Ext + Lateral Flexion
3c. Tuck Hold

Being Still 3 Min

081715

Roll Hambstring, back, Quads, IT
Arm Circles

Strength :
3-Position BB BP #155 *5*5, #185*3*3 (hard?)

Gymnastics :
Mobility Piece;
Ant Tib 00:30*3
Standing Hip Flexor +Ankle Rot
Squat Varied Stance
Light Hambstrings Stretch + Ankle Rot

Conditioning Piece;
3 Rounds NFT
3 Wide Pull Ups
5 Dips
10 Push Ups (last round broken)

081515

Warm Ups (brief)

Gymnastics :
Hanging Knee Raise *16*2
Pull Ups *3, *4*5
Chin Ups *5*5
False Grip Hold *00:36*2
Slow Ab Curl Up *16*2
Trunk Rotation *16*2
V Sit Hold *24*3

081215

15 Min Warm Up
Many leisurely Rounds of;
3 Dips
5 Knee Ups
12-24 Sec Hand Balance
Supine Hip Circles

Upper Body Mobility with Nick 1 Hour
"Sphinx" instead of" Seal"
Twisting Bear is out for 2 more weeks - regres.

New Daily Regimen :
01:00 for 2 Rounds the following;
Chest Opener - hand higher than you think
Sphinx - Stretch through top of head/feet together
Anterior Tib Complex - two blocks/heel outside hip (press Toes into floor, lift Knee, fist to foot arch)
Band Lat Activation - scaps protracted (flared) /straight spine

081115

Warm Ups
Roll Hambstring + ABD (stick) - not bad...
Shoulder Circles

Gymnastics :
Chin Ups Hold 00:15*8 (0:45)

Strength :
3-Position BB BP #155*5*5, 195*3*5

Assistance :
DB Curl 35*10, 40*10, 40*8!

081315

Warm Ups (brief)

Strength :
BN SG OHP 20*5*3, 40*5*3, 45*5*3
OHP 45*5, 50*5, 55*5*5

Gymnastics :
Straight Arm Hanging Lat Activation Wide *5*3 (good sense of left Lat!

Grapefruit
Trailmix (nuts, dried berries)

080815

Warm Ups
Shoulder Mobility
Squat Holds
Ankle Mobility
Leg Crush (Max Knee Flex)

Strength :
1a. SG BN OHP 20*10, 30*5*5
1b. 24 Sec V-Hold (fighting for hollow - last two vertebrae)
2a. BB OHP 42*5, 102*5*3
2b. Pull Ups *5*3

080615

Strength :
CG BP #135*10
1a. 3-Position BP 155*3*5
1b. DB BO Lateral 17.5*10*4
2a. 3-Position BP 195*3*5
2b. DB BO Row 35*10*4

Assistance :
3a. BN Lat Pull Down 120*10*3
3b. End Range Knee Ext 95*10*3

080115

Warm Ups (brief)
Yuri Band Stretches

Gymnastics :
Pull Ups *3*3
Pinched Plank *12*3
Squat Holds
Neutral Grip Pull Up Holds *12 sec*3
Push Ups *8*3

Assistance :
DB Elbow Ext 20*15
Db Curl 80*15

072815

Chin Up Hold *15*4
Pinched Plank *15*4

080415

Gymnastics :
Warm Ups
5 Rounds FT
10 Knee Ups
10 Pinched Plank (focus on locked elbows)
00:30 Cheetah Planks
10 Various Shoulder Mobility
Ankle Ext + Shoulder Circles
Trunk Rotation Pulse
Elbow "Ss"
0:30 Squat Holds (varied stance)

1 Round
01:30 Supine Unilateral Leg Clock Right
01:30 Supine Unilateral Leg Clock Left (diminished range by half due to injury)
01:30 Seated Back Finger Walk
01:30 Thoracic Curl Up Hold

Chin Up Hold 4 Rounds
00:15 Work
00:15 Rest