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!