Warm Ups
Roll Upper Back
10 Table Tops
Arm Circles
2 Min Step *2
Trunk Twists
Toe Raises
9 Min EMOM
1st 6 Pull Ups
2nd 01:00 #6 Russian Twist
3rd 01:00 Bent Knee Hollow Hold
10 Min EMOM
1st 15 Smith High Rows (Supinated)
2nd 8 Push Ups (2" block under feet)
15:00 Recumbent L3
Warm Ups
DB Arm Circles
Standing DB OHP + Curl #35*10+10, 40*10+10, 45*10+10
Straddle DB OHP 40 *10*3
Dips *10*3!
am - nothing
Mid Morning
Warm Ups (brief)
Snatch & Front Rack Work 03:00
Front Squat #135 *3*3
Muscle Snatch #95 *5
Power Snatch #95 *3
10 Min EMOM
Odd 4 #105 Hang Snatch
Even 3 #185 Front Squat
Power Clean + Hang PC 125*3, 155*3*3
Snatch Grip SLDL #165*5*5
04:00 Sit Still
Light Hambstring, Calves Stretching...
10:00 Legs Up Wall
08:00 Roll Legs & Calves
Chin Up Hold 00:24*4
TTB *6*4 (Fst set loosely connected)
Bar High Pull Up *10*4 (short rest)
Pike Ups *15*3
Twisting Bear *10*3
BN Pull Downs #137.5*10*3
Block Squeeze Squats *15*3
01:30 Elbow Grab
01:30 Runner's Stretch
DB Curl 20 *10, 25*10, 30*10
2 Rounds FT
10 25" Side Step Ups
10 #65 DB Side Bends
Front Squat #135*3*2, 185*3, 205*3, 225*3*3
Hang Power Snatch #95*3*3
Hang Power Clean 115*3, 155*2*2
As fast as possible...
1a. 15 Horizontal Pull Ups
1b. 15 BN Half Pull Ups (Piked + heels on floor - broken)
2a. 15 Ring Row
2b. 15 Hinge Row (broken)
am - Ankle Circles, Tib Holds, Roll Feet
Warm Ups
01:00 Kneeling Ankle Opener
01:00 Hollow Hold (Bent)
01:00 Runner's Stretch
01:00 Straddle Hold (broken)
01:00 Table Top
01:00 Hollow Hold (Bent+alt one leg straight)
01:00 Neck Bridge (Supported )
01:00 Headstand (Piked + Supported)
Pull Ups *5*4
01:00 #5 Russian Twist
Rower
2000m Warm Up (08:45)
15 Calories *5 (rest 01:30>
00:28-35
BOSU Squats *25*3
Sit Still 04:00
am - Dorsiflex Holds, Ankle Alpha (G)
Warm Ups
01:00 Table Top (left elbow, Shoulder, Thoracic need sorting)
00:30 Seated Hamb + Wrist Stretch
01:00 Bilateral Runner's Stretch
00:30 Squat Hold
00:30 Standing Chest Opener
Arm Circles
Snatch Bar Work...
Power Snatch #95*3
Muscle Snatch #95 *3
Sn High Pull + Hang PWR Sn 95*1+2, 115*1+2, 135*1+2 (hook 1/2 of reps)
Snatch 95*2, 115*1, 135*1 (hook)
Front Squat 115*3, 165*3, 195*3, 205*3, 225*3*2
Deficit SLDL 145*10*3
Ring Rows *10*3 (heavy Twisting wrist)
Stretch
am - Ankle Alpha, Roll Feet
Warm Ups (brief)
Power Clean + Hang Power Clean #110*3+1, 132*2+1, 154*2+1, 176*2+1*3
Front Squat #110*5, 154*3, 176*3, 198*3, 220*3
Prowler Push Sled *20m, Sled+25kg *20m*2
Knuckle Plank 00:20*3
Knuckle Scaled L Sit (heels supported) 00:12-15*9
Gripper #60*101
By the Bells DB Deadlift #45*10*3
Stretch (quick)
