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