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