052417

Warm Ups (brief)

Arms, shoulders, chest, squat

*rolled and stretched Achilles through fst series

Power Snatch (+few pulls) #95*3*3

Hanging Pike Ups *20, *15*2

Achilles Crossfiber Release *2

Power Snatch + BK PWR Sn 115*1+2*3

(a few untaped hook grips)

1a.  Incline BB BP #115*10, 145*5,165*3*5

1b.  DB Farmers Walk #65*20m*5

(barely made last FW / rest - 01:00)

15:00 Stepmill (127 Cal) - > 10 Hanover

05:00 Stretch + Calf Beatings (palm)

DB Complex *3 Rounds

2a.  #25 Recip Curl

2c. #25 Shoulder Accessory

Buy Out:

Bilateral DB Shoulder Front Raise #15*10

Torso Twisting Recip DB Curl 15*10 (eccentric loading)

051717

Brief Warm Ups

00:45 Runner's Stretch, Squat Stretch, Arm Circles

Push Press #115*5, 135*5, 155*5*2

Power Snatch 95*3, 115*3*3

Brief Squat Warm Ups

3 Rounds E00:25

1a.  1 Back Squat (up to #255)

1b.  Chin Up Hold (3rd Round Fin w/ 5 jumping Pull Ups)

1c.  Rest

DB Complex

2a.  10 #35 DB Curl

2b.  10 #35 DB Shoulder Assistance (BO Fly, Upright Row, Schrug)

Stretch + Sit Still

051417

Buy In :

4 Rounds

00:45 Handstand on Wall

00:45 Hambstring R

00:45 Neck Bridge

00:45 Hambstring L

00:45 RVS Neck Bridge

00:45 Hollow Hold

Rower:

2000m

500m (low SPM)

5 Rounds

20 Calories

Rest as Needed

Leg Extension + 5th

Shoulder Nonsense

051317

Standing Trunk & Shoulder ROT

Beast Pose

Knuckle Quadruped

Wrist Mobility

3 Rounds

MB O Sho #100*6

Strict Ring Dip *3

Front Squat #205*3, 225*3, 235*3, 245*3*2

Clean Pull + Power Clean #115*2+1, 135*2+1*3

Clean Pull (Hook Grip) #165*1, 205*1, 255*1, 275*1*3

10 Rounds E(00:45)

Incline BB BP #155*3

Recumbent Bike L5*(15:00)

0508-0917

050817

Roll Back

3 Rounds

00:45 Hambstring Stretch R

00:45 Hambstring Stretch L

00:45 Runner's Stretch

00:45 Shoulder Stretch

00:45 Shoulder Bridge

050917

GYMNASTICS

12 Min E(00:45) = 4 Rounds

3 Piked HSPU (Eccentric)

5 Bulgarian Squats

3 Chin Ups (Rebound)

3 20" Off Box Pistols (not hold toe)

Back Squat 5RM #135*5, 185*3, 225*3, 255*3*3

Modes:

GOAL!

Rower + Thrusters

2000m + #35 *6 per side

500m + 45*8

3 Rounds

15 Cal + 50*10

(02:00)

ACTUAL

400m Row

3 Rounds

10 Cal (all out)

6 #40 DB Thruster

Rest as needed...

Lau still 06:00

050717

Brief Lower back hamstring like merely up including an easy! Heels over Head...

Clean Pull #115*3*2, 155*3, 205*3, 255*3*3

1a.  3" Diameter Zercher Squat #125*5, 215*3*3

1b.  5 Finger Walk*2

1c.  10 #10 Plate Shoulder MOB

Break + Cool Down

3 Rounds (goal = 4)

00:30 Chin Up Holds (:28/:24)

01:00 Twisting Bear

01:00 Rest

Heavy Hammer Curls

042517

Morning

3 Rounds

00:45 Hambstring Stretch R

00:45 Hambstring Stretch L

00:45 Plank

00:45 Runner's Stretch

00:45 Shoulder Stretch/ Rocking Table Top/ Finger Walk (different each RND)

Back Squat 5RM #135*5, 185*5, 205*5, 225*5, 245*5

GYMNASTICS

20 Min EMOM

5 Piked HSPU

10 Bulgarian Squats

5 Chin Ups (Rebound)

5 Off Box Pistols (hold toe) apl

050417

Buy In :

2 Rounds

00:45 Handstand on Wall

00:45 Hambstring R

00:45 Headstand on Wall (no mat)

00:45 Hambstring L

00:45 RVS Neck Bridge (no mat)

(all easier compared to wks previous?)

5RM DB Thruster 35*5, 50*5, 55"5, 60*5, 65*2

Front Squat #225*3*3

(last set challenging /Rt knee moderate discomfort?)

043017

Buy In :

2 Rounds

00:30 Handstand on Wall

00:30 Hambstring R

00:30 Neck Bridge

00:30 Hambstring L

00:30 RVS Neck Bridge

(all easier compared to wks previous)

3 Rounds

Free Head Stand (triangle)

BN Pull Ups (scaled - Pike + feet on floor) *6*3

050117

Warm Ups
Wrist Opener
Ankle Opener
Chest Opener
Shoulder Bridge
10 Simple Trunk Rotation
10 Trunk Rotation
10 Full Trunk Rotation

Unilateral Toe Touch (to #10 KB)
*10*3
Puah Ups 100
Spider-Man Side Lunge *5*3

KB Swing AM #60*10*4

Anti Rotation Cable 35*10