121416

Warm Ups (extensive):

Body Armor:
Hanging Shoulder Blade Pinch *20*2
00:52 Runners Stretch (*2-3)
00:52 Shin Sit + Toes Pointed (*2-3)
00:52 Hollow Hold
15 Supine Rotation
00:52 Piked Headstand
00:52 Hollow Hold
15 Supine Rotation + Feet Up
00:52 5 Point Head Bridge (easier on back & head)
Wrist Mobility;
1a.  00:52 Quadruped Knuckle + Scap Protraction
1b.  00'52 Quadruped Wrist EXT + Hambstring Stretch
1c.. 00:52 Quadruped Top Hand
1d.  15 Pulse Closed Fist Top Hand
00:45 Hambstring Elbow Grab
00:24 Random Squat Hold (*2-3)

Front Squat #135*5*2, 185*3, 225*3, 245*1, 265*1*3 (hard!)
Hang Power Snatch #95*10*3

Russian Twist #8 *20*3
00:30 Seated Straddle Stretch (*2-3)
Sit Still 04:00

121316

Body Armor:
2 Rounds
1a.  15 Toeing Arm Circles
1b.  4m A Tib Walk
2 Rounds
2a.  Squat Holds 00:24
2b.  18 Plank & Pinch
2c.  18 Simple Trunk Rotation

00:52 Hollow Hold
00:52 Neck Bridge (+ hands/ hard vertebrally)
00:52 #4 Russian Twist
00:52 Piked Headstand (+ hands)
00:52 Elbow Plank

Lower Body Emphasis:
1a. DECK Squats *20*3
1b. Handstand Hold 00:45*3 (easy?)
Single Leg MB Touch *10*3 (no breaks /hard on foot muscles & balance)
Hang Power Snatch #95*10*3 (counted as Grip & Hip)

Sit still 04:00

121216

But in:
20 Min Bike L 10 (Hanover)

Body Armor:
Cable Fly #40*20*2
BN Pull Downs 110*20, 95*20
Rope Push Down 40*20*2
DB Curl 20 *20*2
DB Side Bends 45*20

Lat Stretches

Brisk walk to train on empty stomach...

120416

Miami Bitch

20 Arm Circles
15 DB Arm Circles
Standing Trunk Rotation
Cable Row 27*10, 35*10*3
ABD Cable Row 22.5*10*3
DB RDL 40*10*3
Parallel Pull Ups *3*3
Assisted Seated Piraformis Stretch
Assisted Chest Stretch
Elbow Grab

120716

Warm Ups Squat Hold / Arm Circles/ Chest Stretches/ BB Curls/ Ankle Mobility

Body Armor:
3 Rounds
Push Press Warm Ups
15 Straight Leg Toe Raises (3-pos)
15 #10 Russian Twists

Push Press Warm Ups #95*5, 115 *5, 135*5 (01:30)
Push Press 155*3, 175*3, 185*3 (01:30)
Chins *5*6 (01:30)

DB BO Kick Backs #20*10*3

Sit Still 04:00

120516

Body Armor:
2 Rounds
1a.  15 Toeing Arm Circles
1b.  4m A Tib Walk
Snake Squat Holds 00:15*3
15 Plank & Pinch
15 Simple Trunk Rotation
00:45 Hollow Hold
00:45 Neck Bridge (+ hands/ hard vertebrally)
00:45 #4 Russian Twist
00:45 Piked Headstand (+ hands)
00:45 Elbow Plank

Lower Body Emphasis:
1a. BOSU Squats *20*3
1b. Piked Handstand Hold 00'45*3 (easy?)
Single Leg MB Touch *10*3 (no breaks /hard on foot muscles & balance)
Hang Power Clean #95*10*3 (counted as Grip & Hip)

Sit still 04:00

121016

Today:
Mobility Ankle and Wrist
Chest & Squat Stretch

Buy In;
3 Rounds FT
01:30 Twisting Bear
250m Ski Erg (sub 01:15)

Snatch Warm Ups
Snatch #95*1, 115*2, 135*1*3
Squat Clean 115*3, 155*1*3

Buy Out:
Relaxed Pace
3 Hang Clean Pull #205
3 Rebound Pull Ups
3 Push Ups
3 Full Clean Pull #255
3 Rebound Pull Ups
3 Push Ups
Hang Clean Pull #205
3 Rebound Pull Ups
3 Push Ups

Lie Still 04:00
Straight Leg QL Stretch
Knee Hug
Piraformis Stretch

120316

Miami Beach

Pool Side...

Lungs:
3 Rounds FT
20m Swim
25 Squats
15 Push Ups

Body Armor:
In water:
20m Toe Walk(straight knee + hollow + vacuumed)
20m A Tib Walk(straight knee + hollow + vacuumed)
20m Sideways Walk
40m Backwards Walk
40m Dog Paddle (relaxed)

111616

Warm Ups (brief)

Power Snatch #95 *5*3
Chin Up Hold
1. 00:24  (00:48)
2.  00:16  (01:00)
3.  00:21 (01:00)
BB Push Jerk #95*10*5
Twisting Rebound DB Half Curls #40*6*3

Stretch (brief)
Bench Bridge Vacuums (brief)

112216

Warm Ups (brief)
- feeling good, rt heel & shoulder some discomfort
- extended bar warm up for Snatch easy pace (hips, knees, ankles, shoulders)
- very few OH Squats

Hang BK Power Snatch #95*3, 115 *3*5
Hang Power Clean 115 *3, 135*3*5 (01:00 rest)
Drunken Truckers (Trunk Rotation Walk) #25*20'
Farmers Walk + Plate Pinch Grip #25*20' es
Drunken Truckers (Trunk Rotation Walk) #25*20'
Supine Bent Knee Trunk Rotation *20
Turtle Stand *01:00 es(rt hand on Toes, left hand still on knees)
Kneeling Ankle Opener *01:00 es
Bilateral Calves Stretch 01:00

Carl Grimes portrait

@Regrann from @theandrewlincoln_ - Season 1 / Season 7 ❤
#thewalkingdead #walkingdead #twd - https://www.instagram.com/p/BM6htpBj8mQ/

Regrann App - Repost without leaving Instagram - Download Here : http://regrann.com/download

110816

Warm Ups (brief)

Snatch Grip Bar Work
Ankle Crush
Knee Circles

Power Snatch #95 *3, 115*2, 135*1, 145*1*5
Snatch #115*1*5 (every 00:30)
Power Clean #115*2, 135*1, 165 1, 185*1*3
BB BOR #115*10*3 (01:00)

Standing Hip Flexor Stretch
Sit still 04'00

110716

Yesterday:
Move Baby Stand Up Paino up 2 story walk up for time (teams of 3 - I'm always on bottom /the breaks)

Today:
Arm Circles
3 Rounds
10 Hanging Shoulder Blade Pinch
00:30 Squat Hold + Wiggle & Spread

3 Rounds
00:45 Piked Handstand Hold
01:00 Roll Quads on Elbows (flush yesterday + shoulder active recovery for PHSH)
Seated BN OHP #95*5, 105*5, 115*5*3
Ankle and Hip Openers 00:30*3
DB Unilateral Push Press #45*5, 55*5*3

110516

Arm Circles
Horizontal Chops.
Trunk DBL Pumps
Wrist Openers 4-5 types 00:30
Backhand Fist Opener was hardest...

10:00
Rest Rounds
00:48 Bent Hollow Hold
12 #5 Russian Twists
(00:24 "too long)
10:00
1 Round
15 Quadruped Pinch
12 Ring Row
(00:24)
3 Rounds
00:36 Elbow Plank (Blades ABD)
9 Ring Row
(00:24)
10:00
3 Rounds FT (00:24)
15 Full Block Squeeze Squats (medium)
15 Block Squeeze Bridge (w hand lock)

110416

Bar Warm Ups (rough)
Hang Power Clean #95*3, 115*3, 135*3, 155*3,*3
Snatch Power Shrug 135*3, 165*3*3
Front Squat 135*3, 185*3*3
DB Obliques 65*10*3

Stretch

110216

DB Shoulder Circles #5*10
Elbow Grab
Standing Quad Stretch
Standing Hambstring Stretch

Supinated Lat Pull Down + Rebound #120*10, 145*8*5
Horizontal Pull Ups (navel height + straight leg) *5*5
Hex Bar DL #155*5, 245*5, 335*5*3 (little left dominant in last set/asymmetric)

Regrann from @gymnasticbodies

Band Assisted Cranks
(Lsit to Front Lever)

#gymnasticbodies #christophersommer #gravitychamber #gymnasticstrengthtraining #gymnastics #calisthenics #bodyweight #crank #lsit #frontlever #roadtomastery #gbfoundationcourse #latepost #core #abs ™@leo_supersaiyajin - https://www.instagram.com/p/BMSTWe3ALtD/

102816

Front Squat
#135*3*3
#185*3
205*2
225*1
185*3
225*2
245*1
225*3
245*2
261*1

Lateral Spider-Man Side Lunge *10*3

Standing Hip Flexor Stretch *00:30*2

102716

Arm Circles
1a.  Horizontal Pull Ups (straight) *8*3
1b.   Handstand Hold 00:30*3
2a.  Scaled Russian Dip *5*3
2b.  Assisted Pull Ups 12*5*3

102516

Snatching
SG Push Press + Overhead Squat #95*5*1*3
Hang Full Snatch 115*2*5
SG Position Power Shrug #155*3*3

Pull Ups

101816

(upper body still sore - triceps, back, pecs)

DB Shoulder Circles #4*10 (es ew)
5 Rounds
1a.  8 Hanging Pike Ups
1b.  8 Twisting Bear
1c.. Chest Stretches
5 Rounds
2a.  8 Horizontal Chin Ups
2b.  8 Slant Board Toe Touches

BN Lat Pull Down #135*8*3 (narrow /hard)
DB Shrug #65 *8*5
Plate Pull Overs #25*20+

101716

Roll out right Calf w light pressure
Hambstring Stretch Standing

1000m Row *2
16-17 avg strokes
04:02/ 04:06
(alot of hip flexor tightness so Samson + Standing Quad Stretch in the 04:00 Rest after each round)

10 Shoulder Dislocates
BOSU Squats *15*3(knees close + very full BOSU)
Spider-Man Side Lunge *10*2 (assisted)
Walking Plate Twist #35*15

101016

Warm Ups
Piraformis Roller Stretch
Plank
Simple Rotation
Rock
2 Rounds
01:00 4Lb Russian Twist
01:00 3-point Frog Stand (head on deck)
-then-
01:00 Trunk Rotation
01:00 5+point Headstand (toes on deck)

Snatch
Pull Ups
Bike

Week's Plan

Fit

Monday;
Snatch #125-35*2*5
Horizontal Chin Ups *15*3 (speed)
3 Rounds
1a.  01:00 Russian Twist
1b.  01:00 Frog Stand
Afterparty
10:00 Bike or Row for Distance :

Tuesday;
Swim Laps Warm Ups /Tech
10:00 Tread Water
100 Dips & Push Ups
50 Deck Squats

Wednesday:
Power Clean #155-65*3*3
Front Squat #195*3*3
Snatch High Pull #155*3*3
Cable Rotation 60+

Thursday:
Scaled Turkish Get Ups *12*3
5 Rounds
1a.  Push Press #135*5
1b.  Pull Ups *5
Afterparty;
08:00 EMOM
8 Wall Ball #20-30

Friday or Saturday;
Power Snatch 6 sets AHAP
Front Squat 9 sets AHAP
Deadlift 12 sets AHAP
GHD *8*5
Grip & Curls (easy)

100616

Warm Ups (brief)
Muscle Snatch #95*5*3
Power Clean 115 *4*2, 145*3*3

Rebounding DAC 12*8*3 (bounce bottom)

Standing Quad Stretch
Standing Achilles / Foot Stretch

100416

28 Min Bike
24:00 @ L4
04:00 @ L2

100316

Arm Circles
15 Hanging Shoulder Blade Pinch
Light Stretching

4 Rounds
01:00 Piked Handstand Hold
01:00 Rest/ Squat Hold (2 wide/ 2 close

4 Rounds
01:00 Twisting Bear
01:00 Rest/

6 Rounds
6 Bar Dips
01:00+ Lower Body Stretch

3 Rounds FT
10 #35 Single Arm Cable Push Down

100116

Warm Ups
BW Squats
01:00 Hollow Hold
Light Stretching
01:00 #6 DB Russian Twist
Fake Squats

Front Squat #135*5, 155*5, 175*5, 185*3, 195*3, 205*3, 225*1, 265*1, 285*1

3 Types of Standing Cable Rotation;
1a.  01:00 #30 Rot
1b.  20 Step + Rot
1c.  20 Anti-Rot + Push (hard around & above right hip)

092916

Snatch #115*3*3
Power Snatch #135*2*3
Snatch Power Shrug #155*1*3

092016

Warm Ups
Shoulder Circles
Shoulder Circles + Toe
Hanging Shoulder Blades *15*3
Block Squeeze Squats *10
Bw Squat Stretch *5
Samson
Standing Trunk Rotation

3 Rounds
15 Deck Squat
10 High Ring Row (Twisting wrist)
5 Ring Dips

5 Attempts Decker Squat + Block Squeeze & Scaled (holding 8# DB)

3 Rounds
15 BOSU Block Squeeze Squats
10 Push Ups
5 Hinge Row

2 Rounds
00:45 Hollow Hold
10 Russian Twist #8

2 Rounds
00:45 Bridge < or Bridge on Toes
10 Bent Knee Supine Rotation

Roll Calves, Hamb & Right IT
Straddle Stretch 1.5" Mat Under Heels

091516

PPT Balloon Hip Righter *4
(hips, low back & spine still feel fatigue and asymmetric after last Saturday - today light & attention to utilizing right leg)

Power Snatch #95*4, 105*4*3 (slow relative to last 3 Weeks - good feet)
Front Squat 135*3, 155 *3*5
Snatch High Pull + Snatch #95*1+1, 105*1+1, 115*1+1

091416

Warm Ups
Shoulder Circles
Hang Pinch
Plank Pinch

3 Rounds
1a.  Pull Up + Push Up *10+10
1b.  Lunge w One Foot Raised *10 (es) varied front/side/back

3 Rounds
Push Press#115*10
Planche

*It has come to my attention that I have a much easier time moving through 30 reps of Burpulls than straight sets of Pull Ups no matter how those sets are broken up (*10*3, *3*10 or *5*6)

The ways Burpulls are "Easier" =
1. Feel less depleted
2. Done in less total time
3. Need to break less
4. (also my front Rack is better after burpulls than straight sets of pull ups)

The concensus among trainers Twohig, Urbanski and Ebner is that my affinity for moving more quickly through 30 reps of Burpulls (sans Jump) is my inability or reluctance to use stretch reflex in my straight sets of pull ups.

To take advantage of the AMORTIZATION PHASE :

1.  Move to a concept of pushing into Eccentric phase and repelling more quickly.
2.  Use Assisted Pull Up Machine and bands to scale intensity and allow ballistic change in direction safely)
3.  UP DOWN Half DB Curls

090516

Pull something...

Brief Shoulder Warm Ups
(Stretching lower body & Trunk between sets 1-6)

Horizontal Pull Ups;
Overhand *10*4
Sup *10*3
DB BOR #65*10*3
Seated Rope High Row #40*10, 50*10*3
Dips *5*3

Stretch Lats, Traps and Legs

090816

Brief Warm Ups

Front Squat #135*5*3
Parallette Push Ups *9*4
Front Squat #185*3*3
Parallette Push Ups *6*3
Front Squat #225*1*3
Parallette Push Ups *3*3

RDL $135*5, 185*5, 205*5*3

Stretch Hips 2:1
                      Rt:Left

Blue Velvet Liquiteria (no added coconut sugar/unsweetened almond  milk)

090316

Lower Body at 10 Hanover

Fresh off of
BB OHP #95*10, 115*10, 125*8*2, 125*6
Front Squat #155*3*5, 185*1, 205*1, 225*1, 245*1, 225*1

2 Rounds of this spicy odd object medley
For Time
1a. 1x 28kg KB Snatch (each side)
1b.  2x 65# DB Push Press (es)
1c.  3x 70# Heavy Bag Sit Up + Switch Shoulders (while seated/ res)

Miss ya Brother + Happy Labor Day!

082916

Hang Muscle Snatch #95*5*3
Full Snatch 95*3, 105*3, 115*3 (in pounds but kilos soon come)
Power Clean 115*2, 155*2, 185*2 (all w slow elbow turn)
Front Squat 155*3, 195*3, 215*3
Side V-Ups *15 (es)
Rotation - Russian Twist #4*20
Seated Hambstring Stretches
Low intensity Wrist Stretching w Straight Elbow
Achilles Quadruped Stretch (plank)

082716

Gymnastics:
Warm Ups
Stretching by way of Rogue Uprights & Low Pull Up Bar
Seated Chest Opener
Seated DBL Hambstring & Wrist

3 Rounds
5 Pull Ups
5 Parallette Push Ups
00:30 Posterior Chain Stretch or Mash (for Achilles (brief)
3 Rounds
5 Ring Hinge Row
1 Eccentric HSPU
5 GHD Back Ext
3 Rounds
5 Elevated Ring Row
10 Elevated #25 Crunch
5 Kung Fu RVS Lunge

DB Kickbacks #15*8*4 (w some DIFFICULT Ext Rotation)

Lat Stretch (Vertical)

Maui Workout 4

Power Snatch #88*8*4
4 Rounds
1a.  Neutral Grip Pull Downs #140*8
1b.  Rack DL 205*5*4
Tabata Bike Intervals L11/(Full Rest) - > using Interval app + spotify
Stretch 05:00 & recover
2 Rounds
DB Complex
2a. DB Shrug (front) #30*10
2b. DB Shrug (suitcase) 30*10
2c. DB Shrug (back) 30*10
2d. Hammer Curl 30*10
2e. Stretch Hip Flexor

Stretch

Maui Workouts at Beach

Treadwater 12:00 saltwater

Treadwater +15:00 saltwater

Maui Workout 3

Achilles & Hamb Stretch
Shoulder Warm Ups

4 Rounds
Hollow Hold 00:30
4 Rounds
Supine Trunk Rotation Elevated 00:30

Handstand Hold
06:00 Clock

Push Ups *8*6 (00:20 rest)
Rocking Table Top *8*6 (rest as needed)

Treadwater 00:50 chlorinated pool

Maui Workout 2 The Block

Maui Workout 1

081816

Training in the back storage area of The Block on Maui

Warm Ups (brief)
Arm Circles
Fake Squats

Front Squat #95*6, 115*6, 145*6, 165*6, 185*6,
Back Squat 185*5, 205*5, 225*5
RDL #135*6, 205*6*3

Afterparty:
Straddle KB OHP #25*10*2
KB Swing #25*16*2
Standing Achilles Stretch *2
Standing Quad Stretch

081316

Warm Ups (brief)

OH Squats #95*5*3
Front Squat #135*3, 185*3, 205*3
Back Squat #225*1*3

Bike Warm Up *03:00
8 Rounds
Bike Intervals
00:30 L12
00:30 L6 (rest)

3 Rounds
BOSU Squat *10
Runner's Stretch (Ankle & varied) *00:45

081416

Warm Ups
Arm Circles #2.5*10/10
Elbow Grab *00:45

Gymnastics:
4 Rounds
Pull Ups + Push Ups *8
Calf Raise *16
Soleus Stretch *8 (pulse)

4 Rounds
Chin Up Hold 00:24
Standing Hambstring /Achilles Stretch *00:24

Mixed Grip FAT Bar Pull Ups *3*3

Horizontal Pull Ups (supinated) *8*3!
HoPUs (sup+Bent knees) *8*3

Dips *7*4
PVC Rear Press Out #2.5*5*3 (00:04 pauses)
DB Shrug (varied) #65*12*3

080316

Arm Circles

Gymnastics:
Handstand & Crow Practice
"As much time on hands as possible."
Work 01:15 Rest 00:24
4 Rounds HS (only fst set = unbroken)
3 Rounds CS (cooked had to drop ties onto floor)

Banded Ankle Lymph Mover 01:30

Strength:
Front Squat #135*3, 155*3, 175*3*3
Muscle Snatch #95*5*3

Hanging Fun
Traverse Corner 8'*2
Hand Over Hand Turn *2 (es)
Pike Hold 00:24

Hamb Stretch

080116

Warm Ups
Arm Circles (brief)

4 Rounds NFT
1a.  6 Hinge Row
1b.  3 Ring Dips
1c.  10 BW Squats

3 Rounds NFT
2a.  8 Twisting Ring Rows
2b.  8 Push Ups
2c.  Achilles Stretchea

073016

Gymnastics Mobility Class w Nick

Shoulder (upper) Focus

072816

TA + Balloon *4*2
Warm Ups (brief)
Bar Work F Sq & Push Press
Roll Thoracic
(rt rear rib out)

Strength:
Front Squat #95*5, 115*3 (pauses), 155*3*3 (pauses)
HB DL #135*5, 185*5, 235*5
45 Degree Calf Press #135*15*3

Metabolic:
Bike
05:00 L4
5 Rounds
1a.  00:30 Level 10
1b.  00:30 Rest / Stretch

Barefoot 5 Min

Resiliency Therapy:
Quadruped Plank PLUS + Calf Stretch (Alternating)
Work over Ankle & Deep Calf Myofacial Release (felt all the way up in Glute & Piraformis)
Arch Rub Out (pic)
(I had used the voided  Nike insert all day.)
Mummy Ankle Soleus Pulse 01:15

072516

Warm Ups (brief)

SG Push Press #45*5, 95*5, 115*5, 135*5
Muscle Snatch (Feet not moving)  #65*5, 75*5*3

5 Rounds NFT
8 Dips
8 Seated DB Shrug #70
6 BOSU Full Squats (fst 3 Rounds)
2 Hip Flexor Stretches (alternate

071816

TA +Balloon *3*3
Ample Warm Ups

3 Rounds FT
1a.  15 Hanging Pike Ups
1b.  #205 Hex Bar (HB) DL
1c.  #185 45 Degree Calf Press

Horizontal Pull Ups *10*4
DB BO Fly #25*10*3
Roll Calvea
Standing Hambstring Stretch
Standing Hip Flexor Stretch

Outlook App list week worth of compliance diverse training

Joshua Peters Creative

071116

TA + Balloon *9*2
04:00 Warm Ups
Remedial Straight Arm Strength -

02:00 Purple Band Dislocates *2 (00:45)
02:00 #15 BB Supine Dislocates (00:45)
02:00 #25 Plate Pull Overs (00:45)
02:00 (00:45)

01:00*2 Hollow Plank (00:45)
DB Curl #25*15

EVENING:
Chin Up Hold 00:12*8
Horizontal Pull Ups *10*6 (BOSU)
BN Lat Pull Down #125*10*4

070716

Warm Ups 35:00 (off feet for)
Stretch
Bridges *15*2
Straight Arm Plank + Pinch *15*2
Roll Foot
Seated Hambstring, Groin & Piraformis Stretch

For 10 Min Handstand

Accumulated as much time in Handstand (wall) as possible over 10:00

070616

Roll Foot Facia
Ring Hinge Row *11*4
TA + Balloon *4*4

Snatch Warm Ups #45*5+5+5
Snatch #65*5*3
Power Clean + Front Squat #65*1+5, 1+95*5, 115*1+5
Push Press #135*5*5

Stretch Hambstrings & Piraformis

070416

TA + Pelvis Righter *4*2 (ballooning)
Side + Pelvis Righter *5
AFAP (00:30 Rest)
Slow Curl Up (Ft On Wall) 20, 15, 10, 5
Tilt Curl Up (FOW) 10, 8, 7, 5(es)
AFAP (00:30 Rest)
1a.  Parallette Push Ups 8, 6, 4, 2
1b.  Dips 7, 5, 3, 1

Stationary Bike
05:00 Warm Up L4
8 Rounds
2a.  00'30 95+ RPM L8 (forward rotation left "pelvus"+turning on Hambstrings)
2b.  00:30 Stand in Stirrups (Stretch Calves + Balance)

Afterparty:
3a.  Cable Push Down 50*10*2
3b.  BO DB Kickbacks + Ext Rotation 15*10*2
3c. 00:20 Rest

4a.  Standing Thoracic Mobility
4b.  Standing Hip Flexor Stretch

May-June 2016 Plan

Did a balloonless round this morning. I will balloon it, though later.

PDFs are very helpful.

Is it possible that I can rotate my right hip into a better position already while walking straight on even ground? The effect I get is 50% less perception of my heel, more solid ball strike, hambstring activation (sensation) on my right side & tightness (stretch) in right hip.

My Training Outline:
Workouts are 5-6 times a week
Workout occasionally 2x/day

Each week;
2-3 days stabilizing Hip Knee & Ankle - including Squats, Snatch Grip & Clean Grip Power Shrugs, DLs, RDLs, Unilateral Work, Jumps, Hops, Agility

2-3 days of these options
1 "Pull" Day - 100+ Reps Horizontal & Vertical
1 "Push" Day 60+(100 rep cap) OHP, HSPU prep, Push Ups, Dips
1 "push+pull" Superset Day

Ansilary Work Throughout Month;
Hollow Position Work (daily)
Conditioning (Rower, Bike, Swim intervals)
Grip Strength
80+ Shrugs
Neck
Hand Hardening

062606

Roll Feet
Towel Toe Pulls

20 Jackknifes
Shoulder Mobility & Bridges 04:00 (accumulated)
Push Ups *7*8
Shore Break Foot & Ankle 04:00
Standing on One Foot (sand) 01:00 (accumulated)

062716

Roll T-Spine
Hip Raised Piraformis Stretch
Hip Raised Bilateral Hambstring Stretch

1a.  Lat Pull Down BN #120*10, #130*10*3
1b.  Russian Twist #12*8*3
2a.  Lat Pull Down Wide 130*10, 140*10*3
2b.  Abdominal Toe Touches *15*3

3a.  Horizontal Pull Ups (Supinated + heels on BOSU) *10*4
3b.  Seated Straddle Stretch
45 Hyper DB 2-Way Pull (Row + Ext Rotation) 10*10*3

Protein Shake delayed 75 Min

062116

Ring Rows *10*3
Straddle Stretch
Hinge Row *10*3
Hip & Foot Opener Lunge Stretch
BOR ABD Row 30*10*2
Lat Pull Down BN #120*10*2 (ROM)

Blue Velvet Liquiteria

062016

Seated DB Shrug #50*10, 70*10*4
V Ups on Bench *15*2
1a.  45 Degree Hyper DB RVS Fly + Upward Ext Rotation 15*10*3 (too heavy?)
1b.  Standing Calf Machine (SCM) Shoulder Shrug #160*10*3

Bad Assisted Hip Stretching 04:00

061916

Beach
50 Push Ups (partitioned 10/8/7/10/8/7)
30 Rocking Table Top (+ 00:24 Hold at each particion)
25 Slow Curl Up
15 Tilt + Curl Up
10 Lying Full Rotation
20 RVS Planks
10 Crow Stands (00:03-6)
30 Piked Elbow Ext Lockouts
10 Arm Circles
Elbow Grab
5 Hawaiian Squats
Samson Stretch

061116

Warm Ups
Shoulder Circles
Seated Shoulder Stretch 00:45
Seated Finger Walk *3
Kneeling Shoulder Capsule Stretch
Anterior Tib Stretch *00:30*4
Standing Hamb Stretch
Standing Hip Flexor Stretch
Piraformis Stretch
Plank + Pinch *15
Quadruped
2 Knuckle Fist + Pinch *15
10 Finger Tip + Pinch *15
2 Knuckle + Pinch *15

Strength:
1a.  Ring Hinge Row *8*4
1b.  Parallette Push Ups *8*4
1c.  Hip Stretch or Squat Hold
2a.   Fixed Horizontal Pull Ups *8*4
2b.   Piked HS Hold 00:24
2c.   Varied Stance BW Done Calf Raise *10*3
3a.  Chins 4, 3, 2,1
3b.  Dips 4, 3, 2, 1

Lie Still 1.5 Songs (Journey)

061316

Warm Ups
00:45 of the following
Lying Band Hambstring Stretch
Glute+Shoulder Blades Activation (Green)
Plank
Anterior Tib RVS Lunge Crush*2
Plank + SL Hip ABD
Arm Circles

Strength:
1a.  Seated OHP #95*10, 115*10, 135*8*2, 135*5
1b.  BO ABD Bilateral DB Row #25*10*4
1c.  Bulgarian Squats *10*2
Or
1d.  RVS Lunge to Target *10*2
2a.   Supinated Lat Pull Down #120*10, 130*10*2
2b.   DB Curl #25*10*3
2c.  Standing Hambstring Stretch 00:30

060816

Warm Ups
Shoulder Bridge 00:30+15
Rocking Table Top 15
Block Squeeze Squat 00:24
Stand on One Foot 00:24
SL DL to Target 10"*10/10

Strength:
Farmers DB Carry #45*50m
Seated Straddle DB OHP #45*5*5
Squat #135*5, 185*5, 205*5 (legs & low back sore/ cut short)
RDL #135*5, 185*5, 205*5

Standing Hambstring Stretch
Standing Hip Flexor Stretch

060716

Mornin-
Warm Ups  (brief)

Lat Pull Downs;
BN 120*8, 132.5*8*3
Wide #155*8*3
Close #162.5*8*3
Chest Stretching

Evening-
Light Lower Body Stretching
Supersets of the following;
Bilateral Bench DB Row 25*15*3
Isometric 90 Degree Band Curl Purple *00:24*3
Under Bench Shoulder Flexion 10*15*2
UB Shoulder Flexion (supinated) 10*15*2
DB Curl #25*15*2
Hammer Curl #25*15*2

060616

Warm Ups
Arm Circles
00:30 of the following;
Band Hip Flexor Stretch
Band Hamb Stretch
Assisted Anterior Tib RVS Lunge*10
Dynamat BO Elbow Grab
Seated Chest Stretch
BO Chest Stretch
Dynamat Block Squeeze Squats

Strength:
Snatch Complex -
1a.  Halting SG Power Shrug
1b.  Hang SG High Pull
1c.  Hang Power Snatch (hook)
1d.  OH SQ
#45*1+1+1+3, 95*6*5
Clean Pull 135*5, 185*5, 235*3*3 (no hook + hard)
GHD
2a.  Sit Ups *8*3
2b.  Back Ext *8*3(last set banded)

Band Dislocates

060216

Band Stretching
Squat #115*5, 155*5, 185*5, 205*5*3
Push Press #115*5*3
Hang Snatch Power Shrug 95*5, 115*3, 135*3, 155*3
Seated DB Shrug #65*10*3
Stretch

Evening:
Band Dislocates *10
Stretches
Assisted Anterior Tib RVS Lunge*10*3 Bulgarian Squats *10*3
Push Ups *10*3

060116

Lying Band Hambstring Stretch
Lying Band Hip Flexor Stretch

Gymnastics:
(Hanging Shoulder Blade) Pinch Ups *10*3
Pull Ups *3*5
Chin Ups *4*4
Ring Row (knees bent) *6*3
Hinge Row *7*3
BN Pull Downs #120*8*3

053116

Warm Ups
Hamb /Piraformis /Quad Stretch *2
Shoulder Circles *10
Shoulder Pinch (Horizontal/Hang)*10*2
Standing BO Chest Stretch

Strength:
BN OHP (Seated) #65*10, 95*10, 115*10*3
Squat 135*5, 175*5, 195*5*3
Hang Clean Pull #135*5, 185*5*3
GHD
3 Rounds NFT
1a.  Sit Up *5
1b.  Back Ext *5

00:45 of the following:
BO Elbow Grab
Quad Stretch

052816

Warm Ups
00:45 of the following;
Lying Band Hambstring Stretch
Lying Band Hip Flexor Stretch
Standing Hambstring Stretch
Standing Flexor Stretch

Strength:
Squat #135*5, 165*5, 185*5*3

1a.  Horizontal Pull Ups *10*6
1b.  BOSU Isometric 1/4 Squat 00:18*5

2a.  Bar Dip *7*5
2b.  Bilateral BOR #35*7*5

05:00 Shoulder Mobility and Hambstring /Quad Stretch

Squat Hold

052616

Warm Ups
3 Rounds NFT
GHD Rolling Back Ext *7
GHD Sit Ups *7 (full)
Roll Lower Leg
Or
Stretch Piraformis

Strength:
Power Snatch + OH Sq #65 *5, 77*5, 88*5*3
Halting Snatch Grip DL #132*3, 154*3*3 (00:03 pause below knee)
Thumbless Deadlift 154*5, 176*5, 198*5*3
Bulgarian Squats *5*2
Chinese Kneeling Split Squat *5*2 (scaled, holding TRX)
DB Wrist Curl #25*10*2

Straight Arm Strength:
Plank + Pinch *10*3
SCALED Parallette L-Sit 00:24*3
Handstand (wall) *00:18*5

Stretch 04:00

052516

DB Curl  20*10, 25*10, 30*10
Lat Pull Down
BN #120*10*3
Wide 130*10*3
Sup 140*10*3
DB Hammer Curl #35*10*3

Stability:
BOSU Front Lunge *10
Side by Side Step Up 20" *10
Unifoot Standing Hip Hinge *10

052416

Morning:
Warm Ups
Banded Hamb Stretch
Hanging Shoulder Blades *10
Band Hip Flexor Stretch
Plank & Pinch *10
Squat Hold (full)
Rocking Table Top *10
Strength;
Squat #115*5*3, 135*5, 155*5, 175*5*3 (last 4 sets really aware of right side-Glute Med, Hamb & Lateral Ankle "pressure")
Rack DL (BK) 135*5, 185*5, 225*5
Push Press 45*5, 115*5, 135*5 (full rack + hard on wrists)

00:30 of the following;
Standing Hambstring Stretch
Standing Hip Flexor Stretch
Squat Hold

052316

Morning:
Arm Circles

5 Rounds
7 Hinge Row
7 Straddle OHP #30
7 BW Squats (in street shoes)
01:00 Rest

Evening:
Row 500m*2 (ample rest)
GHD Sit Ups *6*3
GHD Back Ext *6*3
Side Plank 00:30+6*2 (each)

052116

45 Min
Band Assisted Stretch
Straddle
Trunk Rotation
Hanging & Plank Shoulder Blades
BB Front Rack
Shoulder Mobility

Still not 100% + didn't break sweat.

051416

Still sick & trying to keep it halfway savage...

Lat Pull Down BN #100*10, 130*10*3
Horizontal Pull Ups (straight knee + left shoulder struggling) *10*3
DB Curls:
Hammer #35*10*2
Wrist #20*10*2
Rotation #35*10*2

BO Files #15*2

051016

01:00 of the following;
Banded Hamb Stretch
Seated Glute Activation Band
Toe Ups
Arm Circles
(shoes off)
20" Step Ups *10*3
Bulgarian Squats *10*3
RDLs #135*5, #185*5, #205*5*3
Snatch Grip RDL #135*5*3
Stretch

050916

2000m Row 08:41
Cable Elbow Ext 30*20, 40*20, 50*20, 40*20, 30*20 (00:30 rest)
01:30 (total) of the Following;
Standing Hambstring Stretch
Sit in Full Squat
Banded Hip Flexor Stretch

050716

Warm Ups
Toe Ups
Ankle Crushing
20kg OH Squats
Arm Circles
Dislocates
Standing Hip Flexor Stretch

Strength:
Squat #95*5, 115*5, 135*5, 155*5*3
Chins *3*10 (ROM + slow)
Hang Snatch Power Shrug #45*5*2, #110*5, #135*5*3
Thumbless Deadlift #115 *5, 176*5, 198*5*3
HS 00:24 (GREAT balance moment)
Deficit HSPU Eccentrics *2*5 (4")

Stretch
Lost Hat

050616

Stretch
Band Hamb Stretch
Band Hip Flexor Stretch
Band Glute Activation
Band Upright Row
Band Straight Arm Raise
Band BOR

Row 1500m 02:13 pace - > 07:21 time

Stretch

050516

Sit 5 Min

Warm Ups
Band Stretches

Strength:
1a.. Squat #95*5, 115*5, 135*5, 145*5*3
1b.  Straddle KB OHP #40*10*3
RDL #115*5, 155*5, 185*5, 205*5

Stretch

05316

Warm Ups
00:45 of the following;
Lying Band Hambstring Stretch
Lying Band Hip Flexor Stretch
Band Glute/Scap Activation X
Toe Ups
Block Squeeze Squat (45 Degrees)
Roll Instep

Bulgarian Squats *10*2
20" Step Ups *10*2

Strength:
Power Snatch + OH Sq #65*1+10, 75*1+10*3
Halting Snatch Grip RDL 95*5, 115*5*3 (00:05)

Runner's Stretch
Roll Instep
(wiped)

043116

Accumulate*
50 Plank + Pinch
30 Shoulder Bridge
50 Rocking Table Top
15 Seated Finger Walks
15:00 Stretch + Glute Activation

*divide as needed relaxed pace

042816

Warm Ups

OHP #145*5*3
Squat 115 *5, 135*5*3
DL Warm Ups #135*5, 155*5, 175*5
1a.  DL 185*5*3
1b.  Piked Box HSPU 25"*5*3

Standing Quad Stretch
Standing Hambstring Stretch

042416

Brief Warm Ups / Stretch

Row 400m*3 (right Glute firing!)

Strength:
OH Squats #45*10, 65*10*3
Halting Snatch Grip RDL #62*5, 95*5, 115*5, 135*5*3 (00:05 pauses)

Hambstring Stretch
Quad Stretch

042116

Warm Ups
2 Rounds by feel
Banded Hamb Stretch
Seated Glute+Row Activation
Kneeling Hip Flexor Stretch (Bilateral + fighting feet cramping)

Runner's Stretch
Straddle Stretch
Quadruped Shoulder Blade Pinch *10

Strength:
Squat #75*5, 95*5*3
Halting Snatch Power Shrug #95*5, 115*3, 125*3*3

Quad Stretch

041916

Home Workout... 7:30pm
Warm Ups
00:45 of the following;
Toe Up
Band Hamb Stretch
Band Hip Flexor Stretch
Plank
Runner's Stretch
Bridge + Roller Between Legs

3 Rounds FT
5 Bulgarian Squats
5 High Bridge Squeeze Kicks (High BSKs)

Strength:
3 Rounds NFT
5 #45 OH Squats
5 #45 Front Squats
5 Arm Circles
(Front Rack lousy on the left arm)

Band Scap + Ext Hip Rotation X Drill *00:45
Band Hambstring

042416

Warm Ups
Band Hip Flexor Stretch
Band Hamb Stretch
Toe Up
BOSU Stand 01:00
Physioball Leg Curl Large Diameter (LD) *5
Seated Band  Glute + Scap Activation 01:00
BOSU Lunge *5 (Front Leg)
Bench MB Squeeze Bridge + Unilateral Knee EXT #6*5 (each side)

Strength:
Squat #45*10, 95*5, 115*5*3
Halting DL #115*5, 135*5, 155*5
Thumbless DL #165*5*3

Afterparty:
Accumulate 100 reps Rope Elbow Ext
1a. Unilateral *10*4
1b. DB Isometric Hammer Curl #25
Or 1c. DB Side Hold #25
2a.  Bilateral OH *15*2
2b.  No Handle DL #25 (no pointer Finger)

Stretch & Roll 10 Min

042216

Challenge: to do entire workout seated.

Row 550m*2 (Goal: 15-18 strokes/m pace + used straps)

Seated OHP
#45*10, 75*10, 95*10, 105*10, 115*8, 95*8, 75*8 (00:45 rest)

Hinge Ring Row *8*5 (00:45)

Seated DB Shrug #70*8*5 (00:45)

Banana

Acupuncture for right foot/glute med

041616

Gymnastics
Warm Ups
01:00 Hollow Hold
1a.  DB Unilateral Arm Circles *5
1b.  Plank Progression (Pinch, Elbows, Hold) 00:48
2a.  Push Ups
2b.  Face Down Glute Activation 00:30
3a.  Dislocates 10
3b.  High Ring Row 12

Waiter's Stretch 06:00

Strength
Squat #65*5, 75*5, 85*5*3
Thumbless Deadlift #115*5, 135*5, 155*5*3

Band Stretching for Hip

041816

Row 500m*2 (01:30 rest)

Seatwd Straddle OHP #35 10,#10*10 40*10*3
3 Rounds FT
1a.  Seated DB Shrug #65*10
1b.  BO DB Fly #10*10
1c.  Over Bench Int DB Rotation

041416

Dislocates
Fake Squats
Band Assisted Lying Hamb Stretch

Strength:
Squat #45*5, 65*5, 75*5*3
Halting Snatch Grip RDL + Power Shrug #95*3, 115 *3, 125*3*3

Rehab:
01:00 of the following;
Toe Up
Block Squeeze Squats (1/4)
Seated Band Iso Ext Hip Rotation (red)
Seated Straddle
Band Hamb Stretch
10 Bulgarian Squats
10 Physioball Shoulder Bridges

041116

Rick worked on rt foot and Ankle for 04:00 - > Achilles cross-fiber + stretch/rotate

Warm Ups (brief)
00:30 of the following
Lying Band Hambstring Stretch
Lying Band Hip Flexor Stretch

Halting Snatch Grip RDL + Power Shrug #115*3*3
Thumbless DL 135*5*3
OH Squats #45*10*3

Waiter's Stretch

041115

Morning Session

Row easy 880m

040916

Stretch Lower
Move Upper (Gymnastic Warm Ups)

NFT
Straight Arm Pulls (accumulate 75-80 reps)

3 Rounds NFT
Seated Straddle DB OHP #37.5*10*3

Dips *10*3

Stretch+steam +hot tub

040816

At 1pm
Acupuncture for rt Achilles
Coffee + Blue Velvet Protein
Leisurely pace to gym long sits
At 4pm
Minimum Warm Ups
00:45 of the following;
Hambstring Stretch
Lying Hip Flexor
BW Squats

Strength:
OH Squats #45*5*3
Squat 45*5, 65*5*3
Snatch Power Shrug RDL 45*5, 85*5, 95*5*3
Thumbless RDL 135*5*3

Grip:
2x#10 Plate Grip DL *5*3
BB RVS Curl + Curl #45*10+10*3

Standing Hip Flexor Stretch

040216

Warm Ups:
00:48 of the following;
Toe Up
Standing Hambstring Stretch
Standing Hip Flexor Stretch
Block Squeeze Squat
Isometric Lunge (22" Spread)
Full Squat Hold
Standing Straddle Stretch

Strength:
OHP 40kg*5*5, 50*5, 55*5, 60*5, 65*5, 60*5
Squat (in Shoes /10.5s)
Halting Snatch Grip RDL 30kg*5*3, 40*3*3 (no hook in shoes )
Thumbless Deadlift 50kg*5*3 (in shoes)

Rest 6 Min
Small Orange
Stretch Quads / Hambs
Ice 6 Min

040116

Warm Ups
Waiters Stretch 06:30
Arm Circles
Standing Straddle Stretch

Gymnastics:
Horizontal Straight Arm Pinch (Knees bent + Hollow) *12*4
Hanging Shoulder Blade Pinch + Pull Ups for Height 1+1+1+1*4
Hinge Row + Hinge Row Hold *4*4

033116

Warm Ups
00:45 of the following;
Toe Up
Standing Hambstring Stretch
Banded Hip Flexor Table Stretch
Seated 1/2 Pigeon Stretch
Half Kneeling Ant Tib
Seated Straddle Stretch

OH Squats #15*8*5 (00:45)
Unifoot Touch 6"*8*3
Unifoot MB Switches #2*8*5

Seated Shoulder Stretch 00:45*2

Wash dishes + put away groceries.
Shower...

032916

*starting with right leg & feet (heel)  soreness...

Warm Ups;
Stretch 01:10
Lying Hamb
Lying Quad
Lying Trunk Twist
Standing Straddle

Isometrics;
01:10 if all the following
Warrior 1
Warrior 2
Toe Ups
Full Squat
Hollow Rock (fetal)

Tabata 4 Rounds
Stand on One Foot
Tabata 4 Rounds
March with Green Band
Toe Ups

Strength:
Snatch Grip RDL #65 *3*3 (varied pace - spd = left Hamb crampy)
Squat #45*5*3 (to ladder Rack - no box)
Thumbless RDL #105*5*3

Hambstring Stretch Up Wall 06:00

032616

Warm Ups

01:00 of the following;
Band Hip Flexor Stretch 
Band Hambstring Stretch 
Lying Trunk Twist
Standing Straddle Stretch 
Full Squat Hold 
Stand on One Foot 
Warrior 1 (with Lindsey foot spacing adjustment) 
Block Squeeze Squat

Assistance:
Lat Pull Down BN #110*8, 120*8*6

Strength:
Squat #45*5 ("14), 45*5 (12"), 45*5*3 (10")
Halting SG RDL 45*3, 65*3*3 (00:10)
Thumbless RDL 85*5*3

Grip:
BO Plate Pinch #20*00:15*2
Gripper #60*10, 80*7*2
Spaced Gripper 60*00:15

032616

Warm Ups

01:00 of the following;
Band Hip Flexor Stretch
Band Hambstring Stretch
Lying Trunk Twist
Standing Straddle Stretch
Full Squat Hold
Stand on One Foot
Warrior 1 (with Lindsey foot spacing adjustment)
Block Squeeze Squat

Assistance:
Lat Pull Down BN #110*8, 120*8*6

Strength:
Squat #45*5 ("14), 45*5 (12"), 45*5*3 (10")
Halting SG RDL 45*3, 65*3*3 (00:10)
Thumbless RDL 85*5*3

Grip:
BO Plate Pinch #20*00:15*2
Gripper #60*10, 80*7*2
Spaced Gripper 60*00:15

032416

Warm Ups
Supine Trunk Rotation Stretch 00:30*2
Straddle Stretch 00:45
Toe Ups 01:00
Bent Elbow Grab 01:00
Stand on One Foot 01:00
One Foot Lateral MB Switches *10
Full Squat Hold 01:00
Stand on One Foot 01:00
One Foot Lateral MB Switches 10
Block Squeeze Squat 01:00
Bulgarian Squats 20"*10*3
BOSU Step Ups (+2") *10*3
Full Squat *10*3

032316

Arm Circles
Dislocates #10 *10
Lying Face Up Dislocates #10 *10
Rocking Table Top *15*2

Tabata
8 Rounds
Shoulder Flexion (Lying Face Down)
Odd Palms Down #10
Even Palms Up (Supinated) #10

Tabata
4 Rounds
Hollow Plank
4 Rounds
Varied DB Fly

031616

00:30 of the following;
Stretch Strap Quads & Hambs
Tie Ups *2
Block Squeeze Squat
Warrior 1
Warrior 2
Bent Elbow Grab

Step Ups 20"*10*4
Bulgarian Squats 20"*10*4
Squats to 10"*10*4

Roll entire thigh & upper back
Piraformis Stretch on Roller

00:45 Elbow Grab

Joshua Peters Creative

032216 - Barbell

Warm Ups
00:48 of all the following
Standing Hambstring Stretch
Standing Hip Flexor Stretch
Seated Straddle Stretch
Toe Ups *2
Shoulder Circles (10 forward and back)
Hollow Hold

Isometrics:
01:00 of all the following
Bent Over Straddle
FULL Squat Hold
Toe Up
Block Squeeze Squat
Hollow Hold (break for legs)
Warrior 1
Warrior 2
Bent Elbow Grab

Weights:
Squat (sit reps 1-3, TAG 4-5)
#45*10 to 20"
#45*5 to 16"
#45*5*3 to 12"

Halting Snatch Grip RDL #45*3*3 (00:12 pause below knee)
Thumb less RDL #45*5*3
(watching "twist patterns" on this)

030716

Knee Clicky
Feet/ RT Foot PAINFUL
Warm Ups
Arm Circles
Toe Ups

Gymnastics:
High Ring Row *10*4 (Rotation of Forearm)
Ring Hinge Row *10*4
Ring False Grip Hold 00:03*2 (full BW beneath ring+Elbow at 90)

Block Squeeze Squat 01:30
Isometric Lunge L 01:30
Isometric Lunge R 01:30
Block Squeeze Squat 01:30
Bent Elbow Grab 00:45
Straddle Stretch 00:45
Hambstring Stretch 00:45
Quad Stretch 00:30

No ice

030216

Still sore upper Lats, legs, right foot, Knee better

Warm Ups
Toe Ups 00:45
Elbow Grab Bent Stretch 00:45
Block Squeeze Squats 00:45
Seated Straddle 00:45
Arm Circles

3 Rounds
High Ring Row 00:45
Block Squeeze Squats or Warrior 1 or Warrior 2 00:45*
Seated Straddle OHP #20*00:45
Block Squeeze Squats or Warrior 1 or Warrior 2 00:45"
Rest as Needed
    "2 sets of Squats, 1 set each side for W1 & W2

2 Rounds
Hinge Row 00:30
Rest 00:15
Plank 00:30
Rest 00:15
Glute Activation (Face Down) 00:30 +10 Pulses
Rest as Needed

2 Rounds
Low Ring False Grip Hold 00:15
Rest 00:15
Push Ups for Speed 00:15 (15, 11)
Rest as Needed

022916

Push

Stick Dislocates
Standing Trunk Rotation
Light Hip Stretching
3rd day of relative knee soreness (2/10)

Seated OHP #45*10, 95*10, 115*10, 135*8, 135*6, 135*5 (Left Lat Engagement...)
Parallette Push Ups *10*3
Pillarred Knee Raise *10*3 (00:10 pause at finish)

022316

Stretch
Hamb
Hip Flexor
Runner's Stretch
Straddle

Trunk Rotation
Hollow Hold
Toe Ups 01:00
Block Squeeze Squats *10
Warrior 1 01:00
BOSU Block Squeeze Isometric Squat 01:00
Warrior 2 01:00
Isometric Lunge 01:00
Lunge to a 5" Box *10
Unifoot + MB Switches *10

022016

Table Strap Assisted Stretches
Hambstrings
Hip Flexors

Total Body
Pull Ups *4*2, *3*3
Dips *6*3
Chin Up Hold *24*2
Parallette Push Ups *6*3

Straight Leg Toe Ups 01:00
Stretch 01:00
Stretch 01:00
Iso Block Squeeze Squats 01:00
Warrior 1 01:00
Warrior 2 01:00
BOSU Stand 01:00*2

Step Ups BOSU +2" *15*2
Step Ups 18" *15*2
Squats (4 step risers) *15*2
Jumps to 5" *5

022216

Dislocates
RVS Dislocates
Seated Straight Leg Raise *10*2
Standing Hambstring Stretch

Horizontal Pull Ups *10*3
45* Supinated Hold *00'30*3
BN Pull Downs #100*10*3

021716

3 Rounds
Rocking Table Top "15
Rotation *10 (Hip, FT Down, FT Up)
Piked HS Hold 00:48
Hollow Hold 01:00

Inc Neutral BB BP #95"10"3
Standing BN OHP 95*10, 105*10, 105*9, 95*9

021616

Stretch
Hamb 01:00
Hip Flexor (table + strap) 01:00
Runner's Calf 01:00
Supine Twist 01:00
Warrior 2 01:00
Iso Lunge 01:00
Standing on 1 FT 01:00

Grip
Plate High Row 2 #10*10
Plate Pick Up 2 #25 Weiders *3*2 (left = PR)
DB Wrist Curl 25*15*2
Gripper #60*15*2

Squat *5*3 (as deep as possible) about 8"...

Ice 06:00

021416

Warm Ups
Arm Circles & Standing Trunk Rotation
Stretching
01:00 Hip Flexor (Table Edge)
01:00 Hip Flexor (Split Squat + Pillar)
01:00 Hambstrings
01:00 Straddle
01:00 Bent Knee Elbow Grab
Gymnastics :
01:00 Toe Ups
01:00 Block Squeeze Squat
0:100 Plank
01:00 Block Squeeze Squat
01:00 Plank

3 Rounds FT
10 10" Step Ups + Balance (1 foot)
00:48 Scap Pinches from High Bar (4')

3 Rounds FT
10 10" Box Squat
00:48 Scaled Planche Pinch

Leisure Day.
Wrist Mobility
80:00 Massage
5 Rounds Contrast Bath

021316

Stretch

DB Seated OHP #35*10*3
DB BP 55*10*3
Cable Elbow Ext 80*10*3

021016

Warm Ups
Arm Circles
Wall Touches *20
Dislocates #10*10
Snatch Grip RDL #10*10 (SLOW)
Supine Dislocates #10*10

3 Rounds NFT
BB Under Bench Shoulder Flexion
(Pronated) 30*10
BB Scap Row 30 15

Tabata (8 Rounds 00:40 on 00:20 off)
BB Under Bench Shoulder Flexion
Odd Min Pronated
Even Min Supinated
Tabata
Min 1-4 Plank
Min 5-8 #20 Kickbacks (00:40 per side)

020716

Leg Day/ Rehab Day

Seated Stretch
Straddle
Side Straddle.
Back Rotation
Neck Stretch
Supine Rotation *10

Toe Ups *00:30
Block Squeeze Squats *00:30*3
Warrior II 00:30
Isometric Lunge *00:30*3
12" Step Ups *6*3
12" BW Box Squat *6*3

Roll BACK 03:00 (full)
Roller Piraformis Stretch*3
Roller "Wall Stretch" 02:00
Ice Knee 6 Min

020316

PT w Lindsey
Stretch
Conversation about desired depth...
Standing Straddle Floor Touch
Straight Leg Toe Ups *00:30
Straight Leg Toe Ups + 1/2 Squat (w yoga block *00:30+*3
Isometric Lunges (deep as possible) 00:12-18*3*3
Standing on BOSU *5
Step Ups to BOSU *5*3
One Foot Balance (Standing only) *00:24*3
Stall Rack Standing Chest/Hamb Stretch *00:45

Pull Ups *3*3
Chins, *3*3
3 Rounds NFT
1a.  10 #90 BN Pull Downs (piked)
1b.  10 Push Ups Plus

Lay Still 06:00

012716

3rd day of "Upper Body" in a row - pointedly low complexity.

Strength:
3-Position BB BP #95*10*5 (minimal rest)
Incline BB BP #95*8, 115*8, 135*8*3

Gymnastics:
Chin Up Hold 00:18*4

Assistance:
DB Curl #35*8*3

012616

Warm Ups
Shrugs, Shrug Circles, Alternating Shrugs
Bent Knee Forward Bend + Elbow Grab + Hip Reach to Ceiling
Eccentric BW Squats (prooer) + Forward Bend+ THEN Concentric

Gymnastics:
3 Rounds
20 Hambstring Curls (no load)
20 BB Str8 Arm Flexion (Face Down + Max Reps)
15 V-Ups
15 Plank +Pinch

2 Rounds
7 Shoulder Finger Walk
15 Ab Mat Sit Ups
15 Bent Knee Glute Activation
Donkey Calf Raise (no load)

Assistancen:
DB Complex
Pec Fly+Side Raise+Bent Side Raise #30*10+10+10

012516

Stretch Piraformis, Twist, Hamb
Gymnastics
Trunk (between Pulls)
10 Straight Knee Sit Up
10 Jack Knife
00:30 Hollow Hold

Pull
High Ring Row *10*3
Hinge Row *10*2
Horizontal False Grip Hold 00:24

Push
Ring "L" Sit Hold 00:24*3
Ring Push Ups *10*2

Assistance:
Rope Elbow Ext 80*20

Off to eat & PT
Assisted Hip Stretching (Quad over Table Edge)
Knee Massage
Straight Knee Toe Ups
Squats w heavy block
Warrior 2
Bent Knee Forward Bend + Elbow Grab + Hip Reach to Ceiling
Warrior 1

012316

Warm Ups
Straight Knee Leg Lift
Hamb & Hip ABD Strap Stretch
03:00 5 #10 BB Dislocates +1 SGRDL
03:00 Inverted Neck Stretch
03:00 #10 BB Supine Dislocates 
03:00 Shoulder Bridge (Squeeze)
02:00 #10 BB Iso Straight Arm Flexion (Face Down)
01:00 #10 BB Supinated Str8 Arm Flexion (Face Down + Max Reps)
Iso  Pec Hold 01:00*3 (00:40 Forearm Squeeze)
Hollow Plank 01:00*3 (00:40)

012116

PT
Assisted Stretch
Piraformis, Hambstrings, Quads over edge... Back Stretch (Rotation)

Toe Ups 00:30*3 (block between knees)
"Squat " 00:30 (Hip dominant, Pull ribs in, block between knees)
Shoulder Bridge  00:24*3 (block between knees)
Warrior 1 00:45
Warrior 2 00:45
Straddle Floor Touch 01:00
Isometric 1/4 Lunge 00:45
Unifoot Balance 00:20*3 (starting assisted)
Soft Knee Toe Touch 01:00 (reach up with tail + ok to grasp elbows)
Unifoot Dynamat Balance 00:20*3 (starting assisted)

thank you SHIFT

012116

Training has continued but is increasingly disorganized as I was struggling to start left knee PT(red tape, NYU Langone & insurance) & having contralateral issues in QL + RT shoulder as a result of what I expect is subtle gate and seated compensations. Skipped one each of Tutting, Knife Draws & Hand Hardening.

CUPPING /ACUPUNCTURE 011216 helped some - resulting redness speaking to my blood being "stagnet"
ADMINISTRATIVE Cancel 011316 PT evaluation delayed 2 wks from approval + 10 more days... NYU FIRED
SHIFT HIRED 011516 Eval by Therapist Lindsey
DEEP TISSUE BEAT DOWN from George 011816 (proceeded with Seated DB High Pulls, Push Ups & Upper Mobility)
LAT ACTIVE & ARM OH without pain 011916

Today:
Recumbent Bike 15:00 @L2
Stretch Hambstrings 2:00 to get rid of tingling in right foot & smallest d ties in right foot.
Recumbent Bike 10:00 @L2

Wall Hambstrings Stretch 10,00 (tough)

#2.5 Dislocates *10
Seated Plate High Pull #25*10, 35*6*2
1a.  Seated Wrist Curl #17.5*10, 22.5*10, 25*10
1b.  Knuckle Plank 00:24 *3

Joshua Peters Creative

010915

Warm Ups
Closed Chain Single Plane Hip *15*6 (varied) —in morning + 10 Min Recumbent

Evening
01:30 #10 BB Dislocates
01:30 #10 BB Supine Dislocates 
01:30 #10 BB Supinated Iso Str8 Arm Flexion (Face Down)
01:30 #10 BB Straight Arm Flexion
(Face Down + Max Reps)

NFT
01:30 Bilateral #30 DB OH "High Hold 
01:15 Bilateral #30 DB OH "High Hold 
01:24 Hollow Plank
00:54 Hollow Plank

2 Rounds NFT
1:30 Seated Shoulder Stretch 
20 Squats

Joshua Peters Creative