013116

am - Ankle Circles, in a rush

later-
03:00 Roll Thighs , ITs & Calves

2000m Row (negative split) 08:19 (04:19/ 03:59)
Arm Circles
Chest Stretches
Torso Rotations

Accrue 70 Reps of Pull Ups
(grip still tired)
Pull Ups 4, 3, 2, 1, 4, 3, 2, 1
BN Scaled Pull Ups (heels on flr/piked) *5*3
Horizontal Chin *10*4

04:00 Sit

013016

am-upon rising
Shoulder Circles

01:00 Runner's Stretch

later-
Body Armor:
2 Rounds
01:10 Hollow Hold
01:10 Russian Twist
01:10 Shoulder Bridge
01:10 Elbow Plank
01:10 Neck Bridge (supported)

Hang Power Snatch + OH Sq #95*5+5*3 (Romaleos 3)

Dips *6*3

Stretch

012816

am - Ankle Alpha
Plantar Flex Hold
Roll Foot
Wrist Mobility
1 Mile Walk (uphill - Jarraloman)

Knee uncomfortable + pressed for time.
(brief Warm Ups)
3 Rounds FT
1a.  6 20" Box Step Ups (Pistol progression)
1b.  6 Ring Hinge Row
3 Rounds FT
2a. 5 Chins
2b. 6 20" Box Jump (up)

012516

1 Round
20-25 Slant Board BP
15 Side Neck FLX
15 Side Neck ROT
20m Farmers Walks
20m Drunken Truck Driver

012416

am - Ankle Alpha

"totally over it before I began... "
Toeing Arm Circles
Heel Walk
Toe Walk
Toe Raises
BB Toe Raises #135*10

Rebounding Assisted Pull Ups 12*6*3
BN Piked Pull Ups (heel on floor) *6*3
High Smith Row (Supinated) *6 3

012316

am - (at gym) 01:30 Bilateral Runner's Stretch, Elbow Grab, Knee Circles

Ring Dips *5*4 (am)

BOSU Squats *20*3
BB OHP #135*5*4
Rower Warm Ups 1000m 04:19
Rower 500m*3 01:47, 01:50, 01:48
(rest 1:1 ish)
Still 04:00

012116

Warm Ups
Neck Bridge
Piked Headstand
Elbow Grab
Arm Circles
Standing Trunk Rotation
Supine Rotation *5*3

Snatch #95*3*3, 115*2, 125*2*5
Front Squat 115*3, 155*3, 185*3, 205*3, 225*3
Pull Ups *5*4 (best height PR - fst 1-2 reps each set)

1 Round NFT
10 #115 Power Cleans
10 Spider-Man Side Lunge
10 Twisting Bear

Sit Still 04:00

011916

am - Ankle Alpha

Seated Ankle Crush
3-Pos Wrist Mobility
Squat Hold

Power Clean (#65 long bar) #155*3*3
PC+F Sq 155*1+3, 175*1+3, 195*1+3, 205*1+3*3

Grip Circuit:
01:30 #30 DB DL (holding bells)
Concentration Curl #30*10
Unilateral Farmers Carry #50*20 m
Gripper (90 Degree Elbow) #60*21

Sit Still 04:00

011816

am - Ankle Alpha, Roll Feet, Massage Heel/ Lower Calf

3 Rounds
00:12 Ring Hold + Lower Body Stretch

Ring Dips *5*3

011416

Toeing Arm Circles
Neck Bridge (Finger Tips) *00:24*3
Elbow Grab 00:45*2
Neck Piked Handstand Bridge (no Hands) *00:24*3
Runner's Stretch (Uni) 00:45
BB & DB Over Knee Ankle Crushing *00:24*5
Torso Twisting
Kneeling Ankle Openers Accrue 03:00

Power Clean (above kn) 95*5*3
Jerk Stance OHP #95*5*3
1" Deficit DL 185*5, 225*5, 275*1*5
RDL 225*3*3 (grip challenge + rt lower rib shift)
Straddle DB OHP #35*10*3
DB Kickbacks 15*10*3

010416

am- Ankle Alpha + (too) quick Ankle Rub

Front Squat #95*5, 155*5, 185*3, 195*3*3
Knuckle Plank 00:20*2
Scaled L-Sit (Knuckle) CRAMP @ 00:10 —Left Trap
Hang Power Clean #135*3*5
DB Straight Leg DL #55*10, 60*10, 65*10

Body Armor:
Two Hand DB Bell Hold 02:00  (accumulated/ broken)
Gripper #60*5*3 (90 degree elbow)

Straddle Stretch

010316

am- Ankle Alpha + Roll Foot
Roll Calves 03:00
Arm Circles *10+10*2

Body Armor:
15 Rocking Table Top
15 Toe Press II
15 Wall Taps
15 Toe Press /\
10 Qui Gong Chest Opener
15 Toe Press V
3 Rounds
00:30Hand and Wrist Mobility
00:30 Shin Sits

Amass 60 Reps of;
Strict Pull Ups 5, 4, 3, 2, 1

Rebound Chins 4, 4, 3, 2, 2

High Ring Row *10 *3

010216

am-upon rising
Ankle Alpha - to G
01:30 Elbow Grab
01:00 Runner's Stretch

later-
Body Armor:
2 Rounds
01:00 Hollow Hold
01:00 Russian Twist
01:00 Shoulder Bridge
01:00 Elbow Plank
01:00 Neck Bridge (supported)

1a. Dips *8*4
1b. Deck Squats *10*4
2a. Straddle DB OHP XXX*10*4
2b. Jump *10*3
FT
Bulgarian Squats XXX*10*3

3a. Row 500m*3 (02:02/02:00/01:57)
3b. 02:00 Round Balance Board