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Warm Ups (brief)

Power Snatch #95 *5*3
Chin Up Hold
1. 00:24  (00:48)
2.  00:16  (01:00)
3.  00:21 (01:00)
BB Push Jerk #95*10*5
Twisting Rebound DB Half Curls #40*6*3

Stretch (brief)
Bench Bridge Vacuums (brief)

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Warm Ups (brief)
- feeling good, rt heel & shoulder some discomfort
- extended bar warm up for Snatch easy pace (hips, knees, ankles, shoulders)
- very few OH Squats

Hang BK Power Snatch #95*3, 115 *3*5
Hang Power Clean 115 *3, 135*3*5 (01:00 rest)
Drunken Truckers (Trunk Rotation Walk) #25*20'
Farmers Walk + Plate Pinch Grip #25*20' es
Drunken Truckers (Trunk Rotation Walk) #25*20'
Supine Bent Knee Trunk Rotation *20
Turtle Stand *01:00 es(rt hand on Toes, left hand still on knees)
Kneeling Ankle Opener *01:00 es
Bilateral Calves Stretch 01:00

Carl Grimes portrait

@Regrann from @theandrewlincoln_ - Season 1 / Season 7 ❤
#thewalkingdead #walkingdead #twd - https://www.instagram.com/p/BM6htpBj8mQ/

Regrann App - Repost without leaving Instagram - Download Here : http://regrann.com/download

110816

Warm Ups (brief)

Snatch Grip Bar Work
Ankle Crush
Knee Circles

Power Snatch #95 *3, 115*2, 135*1, 145*1*5
Snatch #115*1*5 (every 00:30)
Power Clean #115*2, 135*1, 165 1, 185*1*3
BB BOR #115*10*3 (01:00)

Standing Hip Flexor Stretch
Sit still 04'00

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Yesterday:
Move Baby Stand Up Paino up 2 story walk up for time (teams of 3 - I'm always on bottom /the breaks)

Today:
Arm Circles
3 Rounds
10 Hanging Shoulder Blade Pinch
00:30 Squat Hold + Wiggle & Spread

3 Rounds
00:45 Piked Handstand Hold
01:00 Roll Quads on Elbows (flush yesterday + shoulder active recovery for PHSH)
Seated BN OHP #95*5, 105*5, 115*5*3
Ankle and Hip Openers 00:30*3
DB Unilateral Push Press #45*5, 55*5*3

110516

Arm Circles
Horizontal Chops.
Trunk DBL Pumps
Wrist Openers 4-5 types 00:30
Backhand Fist Opener was hardest...

10:00
Rest Rounds
00:48 Bent Hollow Hold
12 #5 Russian Twists
(00:24 "too long)
10:00
1 Round
15 Quadruped Pinch
12 Ring Row
(00:24)
3 Rounds
00:36 Elbow Plank (Blades ABD)
9 Ring Row
(00:24)
10:00
3 Rounds FT (00:24)
15 Full Block Squeeze Squats (medium)
15 Block Squeeze Bridge (w hand lock)

110416

Bar Warm Ups (rough)
Hang Power Clean #95*3, 115*3, 135*3, 155*3,*3
Snatch Power Shrug 135*3, 165*3*3
Front Squat 135*3, 185*3*3
DB Obliques 65*10*3

Stretch

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DB Shoulder Circles #5*10
Elbow Grab
Standing Quad Stretch
Standing Hambstring Stretch

Supinated Lat Pull Down + Rebound #120*10, 145*8*5
Horizontal Pull Ups (navel height + straight leg) *5*5
Hex Bar DL #155*5, 245*5, 335*5*3 (little left dominant in last set/asymmetric)

Regrann from @gymnasticbodies

Band Assisted Cranks
(Lsit to Front Lever)

#gymnasticbodies #christophersommer #gravitychamber #gymnasticstrengthtraining #gymnastics #calisthenics #bodyweight #crank #lsit #frontlever #roadtomastery #gbfoundationcourse #latepost #core #abs ™@leo_supersaiyajin - https://www.instagram.com/p/BMSTWe3ALtD/