102816

Front Squat
#135*3*3
#185*3
205*2
225*1
185*3
225*2
245*1
225*3
245*2
261*1

Lateral Spider-Man Side Lunge *10*3

Standing Hip Flexor Stretch *00:30*2

102716

Arm Circles
1a.  Horizontal Pull Ups (straight) *8*3
1b.   Handstand Hold 00:30*3
2a.  Scaled Russian Dip *5*3
2b.  Assisted Pull Ups 12*5*3

102516

Snatching
SG Push Press + Overhead Squat #95*5*1*3
Hang Full Snatch 115*2*5
SG Position Power Shrug #155*3*3

Pull Ups

101816

(upper body still sore - triceps, back, pecs)

DB Shoulder Circles #4*10 (es ew)
5 Rounds
1a.  8 Hanging Pike Ups
1b.  8 Twisting Bear
1c.. Chest Stretches
5 Rounds
2a.  8 Horizontal Chin Ups
2b.  8 Slant Board Toe Touches

BN Lat Pull Down #135*8*3 (narrow /hard)
DB Shrug #65 *8*5
Plate Pull Overs #25*20+

101716

Roll out right Calf w light pressure
Hambstring Stretch Standing

1000m Row *2
16-17 avg strokes
04:02/ 04:06
(alot of hip flexor tightness so Samson + Standing Quad Stretch in the 04:00 Rest after each round)

10 Shoulder Dislocates
BOSU Squats *15*3(knees close + very full BOSU)
Spider-Man Side Lunge *10*2 (assisted)
Walking Plate Twist #35*15

101016

Warm Ups
Piraformis Roller Stretch
Plank
Simple Rotation
Rock
2 Rounds
01:00 4Lb Russian Twist
01:00 3-point Frog Stand (head on deck)
-then-
01:00 Trunk Rotation
01:00 5+point Headstand (toes on deck)

Snatch
Pull Ups
Bike

Week's Plan

Fit

Monday;
Snatch #125-35*2*5
Horizontal Chin Ups *15*3 (speed)
3 Rounds
1a.  01:00 Russian Twist
1b.  01:00 Frog Stand
Afterparty
10:00 Bike or Row for Distance :

Tuesday;
Swim Laps Warm Ups /Tech
10:00 Tread Water
100 Dips & Push Ups
50 Deck Squats

Wednesday:
Power Clean #155-65*3*3
Front Squat #195*3*3
Snatch High Pull #155*3*3
Cable Rotation 60+

Thursday:
Scaled Turkish Get Ups *12*3
5 Rounds
1a.  Push Press #135*5
1b.  Pull Ups *5
Afterparty;
08:00 EMOM
8 Wall Ball #20-30

Friday or Saturday;
Power Snatch 6 sets AHAP
Front Squat 9 sets AHAP
Deadlift 12 sets AHAP
GHD *8*5
Grip & Curls (easy)

100616

Warm Ups (brief)
Muscle Snatch #95*5*3
Power Clean 115 *4*2, 145*3*3

Rebounding DAC 12*8*3 (bounce bottom)

Standing Quad Stretch
Standing Achilles / Foot Stretch

100416

28 Min Bike
24:00 @ L4
04:00 @ L2

100316

Arm Circles
15 Hanging Shoulder Blade Pinch
Light Stretching

4 Rounds
01:00 Piked Handstand Hold
01:00 Rest/ Squat Hold (2 wide/ 2 close

4 Rounds
01:00 Twisting Bear
01:00 Rest/

6 Rounds
6 Bar Dips
01:00+ Lower Body Stretch

3 Rounds FT
10 #35 Single Arm Cable Push Down

100116

Warm Ups
BW Squats
01:00 Hollow Hold
Light Stretching
01:00 #6 DB Russian Twist
Fake Squats

Front Squat #135*5, 155*5, 175*5, 185*3, 195*3, 205*3, 225*1, 265*1, 285*1

3 Types of Standing Cable Rotation;
1a.  01:00 #30 Rot
1b.  20 Step + Rot
1c.  20 Anti-Rot + Push (hard around & above right hip)

092916

Snatch #115*3*3
Power Snatch #135*2*3
Snatch Power Shrug #155*1*3