Warm Ups
Shoulder Circles
FAKE Squats
Strength :
OHP #95*5, 115*5, 125*3, 134*1, 140*1, 145*1, 157*1, 162*1
Power Snatch off 10" Blocks #95*5*3
Safety Box Squat #115 *5, 155*5, 175*5*5
Gymnastics :
Chin Up Hold 00:24*5
Assistance :
End Range Knee Ext #85*10*3
BN Pull Down #110*10, 130*5*5
Stretch Hambstrings
Lay Still for one Luther Vandros mid tempo song...
Joshua Peters Creative
Warm Ups
Gymnastics UpMob (moderate)
ERG Row 04:00
Strength :
Safety Box Squat #115*10, 135*10*3
RDL #135,10*, #155*10*3
Joshua Peters Creative
Morning Session:
Warm Ups
Shoulder Circles
Strength :
Hang Power Clean 42*5*3
RDL 62*10*3
CG Lat Pull Down #110*10, 130*10, 150*10, 170*10
Afternoon Session :
Gymnastics:
4 Rounds
00:30 Hinging Ring Row (*12*4)
00:30 Plank + Pinch (12+)
00:30 off
3 Rounds
00:30 Handstand (piked)
00:30 off
3 Rounds
12 High Ring Row (wrist Rotation *9*3)
12 Hinging Table
3 Rounds
00:30 Hollow Hold
00:30 off
00:30 #5 Russian Twists
00:30 off
Best class ever!
Joshua Peters Creative
Start Bodybuilding
Warm Ups
Arm Circles
Standing Trunk Rotation
Rocking Table
Scaled Twisting Bear
20 Seated Press (10 BN + 10 Front Rack)
Strength :
3 Rounds NFT
1a 10 #95 BN Seated Press
1b 10 Horizontal Pull Ups
Safety Box Squat (bench) #115*10*3
Stretch
Oatmeal / blueberries / Protein /2 Egg Whites
Acupuncture with focus on Shank / IT Band / Sartorious
Joshua Peters Creative
Warm Ups
Arm Circles
Standing Trunk Rotation
Plank + Pinch *10
Light Hambstring, Calf & Ankle Stretching
Strength :
BN OHP (Seated) #65*10, 85*5, 95*5, 115*5*3
OHP (Seated) 115*3, 135*5*3
Assistance :
Lat Pull Down Hold #140*00:40*3
DB Curl #25*10*3
Warm Ups
1a FAKE Squats & Standing Runner's Hambstrings / Gastroc Stretch,
1b 01:30 Rocking Table, 01:30 Bilateral Arm Circles, 10 United Arm Circles, 01:30 Alternating Shrugs, 01:30 Seated Shoulder Ext Stretch, 01:30 Shoulder Ext Walk, 01:30 Plank (Blades Protracted) 01:30 Standing OH Shoulder Flx, 00:45 Piked Handstand
Strength:
Safety Squat #125*5, #155*5*3
RDL (no hook) 135*5*3
Joshua Peters Creative
Warm Ups
Arm Circles
Gymnastics :
3 Rounds NFT
1a 12 Ring Row
1b 12 Plank + Runner's Stretch
3 Rounds NFT
2a 6 Ring Hinge Row
2b 6Dips
Mobility :
Inverted Trap Stretch 01:15, 01:30*2
Anterior Tib Stretch (knees on dynomat) 01:00
Shoulder Capsule Stretch 01:00
Joshua Peters Creative
Warm Ups
Box Squats BW*5*5 (to bench)
Strength :
Safety Squat #95*5, 115*5, 135*5*5
OHP (standing) 95*5, 115*5, 135*5*3, 135*3*3
BN Snatch Grip OHP 65*5*2
Assistance :
Pull Down BN #110*15*2
DB Bilateral Elbow Ext 35*15*2
Stretch Hambstrings / Ankles
Joshua Peters Creative
