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