092215

Warm Ups
Knee Circles
Ankle / Foot / Anterior Tib Mobility

Gymnastics:
25 Min to Complete 35;
Pull Ups *5, *4, *3, *2, *1
Chin Ups *5, *4, *3, *2, *1*3
Chin Ups *1*2 (Eccentric 00:06)

091715

Warm Ups
Knee Circles
Roll Upper Back
Piraformis Stretch
Squat Hold (feet close) 3
Cusack Squat 5
Hand/ Knuckle Hardening (15)

Gymnastics :
Chin Ups
*4*3
*3*3
*2*3
*1*3

091615

Warm Ups
Int/Ext Shoulder Rotation (band)
Dislocates (bandl

Strength :
Snatch 52*3, 61*1, 66*1, 70*1*3
OHP 52*3, 61*1, 66*1, 70*1*3
Front Squat 61*3, 85*3, 92*1*3

Gymnastics
3 Rounds NFT
01:30 Overtop Trap Stretch
01:00 to do 12 GB Push Ups

Stretch

092115

Warm Ups

Gymnastics :
01:30 Arm Circles + Ankle Ext
01:00 Knee Circles
01:30 Plank & Pinxh
01:00 Straight Leg Ankle Jumps
01:30 Trunk Rotation Pulse
01:00 2 Position Squats
01:30 Seated Chest Opener
01:00 Rest
01:30 Backward Finger Walk
01:00 Rest
01:30 Rocking Side Plank
01:00 Rest

Strength:
Snatch BN Jerk + OH Squat
42*3, 52*3, 55*3, 61*3, 66*3, 70*3, 75*3
Front Squat 75*1, 90*1, 100*1, 110*1, 115*1, 120*1, 125*1

Oatmeal /egg whites /blueberries

091415

Warm Ups
Lat Stretch
Int/ 3-Position Ext Rotation (Shoulder)
Band Dislicates
Knee Circles

Gymnastics :
3 Rounds NFT
1a. 10 Hollow Hang Scap
1b. 10 Pinching Plank
1c. 10 Table Tops
1 Round
00:30 Chin Up Hold

Strength :
Rack Jerk 52 *3, 61*2, 70*2, 85*1*3
Hang Power Snatch 42*3, 51*2*2
Hang Power Clean 52*2, 70*2*2
Yoke Squat #25 Chains *5*3

Stretch Quads /Hambstrings

091015

Warm Ups
Knee Circles
Thoracic Opener Horizontal

Strength :
Power Clean 52 *3, 70*2, 85*1*3
OHP 52*3, 62*2, 65*1*7
Front Squat 62*1, 72*1, 85*1*7

Gymnastics Mobility :
3 Rounds
01:00 Over Top Neck Stretch
(rest 00:30)
×it took all 3 Rounds to get neck to elevate.
1 Round
01:00 Anterior Tib/Ankle Opener

090215

Gymnastics :
Warm Ups
Band Assisted Ext/Int Rotation
Arm Circles etc
Knee Ups *15*2

3 Rounds
NFT
24 Sec Chin Up Hold
15 Deck Squats (w #8 DB)
10 Russian Twists

Gymnastics Mobility Class W Nick
0:50:00

090115

Warm Ups
Knee Circles

Strength :
Snatch 20*3*2, 40*2, 50*1*6
Rack Jerk 50*3, 70*1*7
From Squat 50*3, 70*3, 85*3*3

Gymnastics :
Dips *6*3

*next day was muscle aware in traps, triceps & upper outer back (UOB is generally empty feeling possibly not firing especially on left)