121416

Warm Ups (extensive):

Body Armor:
Hanging Shoulder Blade Pinch *20*2
00:52 Runners Stretch (*2-3)
00:52 Shin Sit + Toes Pointed (*2-3)
00:52 Hollow Hold
15 Supine Rotation
00:52 Piked Headstand
00:52 Hollow Hold
15 Supine Rotation + Feet Up
00:52 5 Point Head Bridge (easier on back & head)
Wrist Mobility;
1a.  00:52 Quadruped Knuckle + Scap Protraction
1b.  00'52 Quadruped Wrist EXT + Hambstring Stretch
1c.. 00:52 Quadruped Top Hand
1d.  15 Pulse Closed Fist Top Hand
00:45 Hambstring Elbow Grab
00:24 Random Squat Hold (*2-3)

Front Squat #135*5*2, 185*3, 225*3, 245*1, 265*1*3 (hard!)
Hang Power Snatch #95*10*3

Russian Twist #8 *20*3
00:30 Seated Straddle Stretch (*2-3)
Sit Still 04:00

121316

Body Armor:
2 Rounds
1a.  15 Toeing Arm Circles
1b.  4m A Tib Walk
2 Rounds
2a.  Squat Holds 00:24
2b.  18 Plank & Pinch
2c.  18 Simple Trunk Rotation

00:52 Hollow Hold
00:52 Neck Bridge (+ hands/ hard vertebrally)
00:52 #4 Russian Twist
00:52 Piked Headstand (+ hands)
00:52 Elbow Plank

Lower Body Emphasis:
1a. DECK Squats *20*3
1b. Handstand Hold 00:45*3 (easy?)
Single Leg MB Touch *10*3 (no breaks /hard on foot muscles & balance)
Hang Power Snatch #95*10*3 (counted as Grip & Hip)

Sit still 04:00

121216

But in:
20 Min Bike L 10 (Hanover)

Body Armor:
Cable Fly #40*20*2
BN Pull Downs 110*20, 95*20
Rope Push Down 40*20*2
DB Curl 20 *20*2
DB Side Bends 45*20

Lat Stretches

Brisk walk to train on empty stomach...

120416

Miami Bitch

20 Arm Circles
15 DB Arm Circles
Standing Trunk Rotation
Cable Row 27*10, 35*10*3
ABD Cable Row 22.5*10*3
DB RDL 40*10*3
Parallel Pull Ups *3*3
Assisted Seated Piraformis Stretch
Assisted Chest Stretch
Elbow Grab

120716

Warm Ups Squat Hold / Arm Circles/ Chest Stretches/ BB Curls/ Ankle Mobility

Body Armor:
3 Rounds
Push Press Warm Ups
15 Straight Leg Toe Raises (3-pos)
15 #10 Russian Twists

Push Press Warm Ups #95*5, 115 *5, 135*5 (01:30)
Push Press 155*3, 175*3, 185*3 (01:30)
Chins *5*6 (01:30)

DB BO Kick Backs #20*10*3

Sit Still 04:00

120516

Body Armor:
2 Rounds
1a.  15 Toeing Arm Circles
1b.  4m A Tib Walk
Snake Squat Holds 00:15*3
15 Plank & Pinch
15 Simple Trunk Rotation
00:45 Hollow Hold
00:45 Neck Bridge (+ hands/ hard vertebrally)
00:45 #4 Russian Twist
00:45 Piked Headstand (+ hands)
00:45 Elbow Plank

Lower Body Emphasis:
1a. BOSU Squats *20*3
1b. Piked Handstand Hold 00'45*3 (easy?)
Single Leg MB Touch *10*3 (no breaks /hard on foot muscles & balance)
Hang Power Clean #95*10*3 (counted as Grip & Hip)

Sit still 04:00

121016

Today:
Mobility Ankle and Wrist
Chest & Squat Stretch

Buy In;
3 Rounds FT
01:30 Twisting Bear
250m Ski Erg (sub 01:15)

Snatch Warm Ups
Snatch #95*1, 115*2, 135*1*3
Squat Clean 115*3, 155*1*3

Buy Out:
Relaxed Pace
3 Hang Clean Pull #205
3 Rebound Pull Ups
3 Push Ups
3 Full Clean Pull #255
3 Rebound Pull Ups
3 Push Ups
Hang Clean Pull #205
3 Rebound Pull Ups
3 Push Ups

Lie Still 04:00
Straight Leg QL Stretch
Knee Hug
Piraformis Stretch

120316

Miami Beach

Pool Side...

Lungs:
3 Rounds FT
20m Swim
25 Squats
15 Push Ups

Body Armor:
In water:
20m Toe Walk(straight knee + hollow + vacuumed)
20m A Tib Walk(straight knee + hollow + vacuumed)
20m Sideways Walk
40m Backwards Walk
40m Dog Paddle (relaxed)