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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)

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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

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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

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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

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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

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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

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Gymnastics Mobility Class w Nick

Shoulder (upper) Focus

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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