072917

Warm Ups + Flat White

Ankle Opener

Runner's Stretch

Roll Calves (cross fiber) + Chest Opener

HSPU (pause + kipping) *1*5 (attempts really /real shit show/ no getting up strictly today)

Power Clean + Front Squat #115*3*3

Clean 115 *1, 145*1, 155*1, 175*1*3

Front Squat #205 *3*3

1 Mile @ 6mph (unbroken) PR

DB Farmers Carry #75*65'*5

04:00 Still

Stretch Ankles, Quads

Shower

072617

20:00 Recumbent Bike

(5 Miles 80rpm+)

072517

Warm Ups

TTB (strict) *5*2

Eccentric Floor Planche *1 (still feel strain under left ribs)

Jerk #45*5*3, 115*3, 135*2, 155*1*5

Squat 135*5, 185*4, 225*3, 255*1*5

Snatch Power Shrug #135*3, 155*3*3

Stretch

072717

Warm Ups

Runner's Stretch

Half Hurdler

Neck Bridge 00:15*3

Headstand *3

Snatch High Pull + Snatch #85*1+2*3

Snatch (near EMOM) #95*1, 105*1, 115*1, 125*1, 135*1, 145*1

Rack Jerks #95*3*3 (easy)

Neutral Grip Pull Ups *6*3

Row 200m*4 for Maximum Cal (17/ 18/ 17/ 17)

Stretch

Still 04:00

Sweat Potato Protein

071317

Row 2000m in 09:00 (was difficult to breath)

#100 Sled Drag 08:00

Rotation

60 on Floor

Cable Anti-Rotation 40

Cable Rotation (low to High) 40

Stretch

071517

Walk Mile to gym

Warm Ups

Ankle, Chest Opener

Shoulder Bridge

Simple Trunk Rotation

Headstand "2

Half Hurdler

Runner's Stretch

HSPU Strict *1*3 less than 01:00 apart

Rack Jerks 115*3*5

Snatch Warm Ups (Pulls, Muscle, Power)

Snatch High Pull + Snatch #95*1+1*3, 115*1+1*3, 125*0+1*3

Squat #135 *5, 185*3, 225*3, 255*3, 275*1*5

Pike Ups *15*3

Unilateral Farmers Carry #105*30'*2

06:00 Sit Easy

Brief Stretch

Walk Mile Home

070817

Warm Ups

Shoulder Circles

3 Rounds

1a.  Free Headstand 00:15

1b.  10 Pike Ups

3 Rounds

2a.  5 Piked HSPU

2b.  10 Knee Ups

Bar Work

Jerk *3*3

Full Snatch *3*3

Full Clean *5* 2

Treadmill 1 Mile

070617

Warm Ups

Fake Squats

Arm Circles

SGBN OHP #45*5*3

Snatch Balance #45 *3, 65*3*3

Pull Ups *5

Weighted Chins #15*3*3

Russian Twists #7*20 (es) *3

Row 20:00 - >4347m

(02:16-02:04 average 500m splirs/ 15 strokes)

3rd Quarter Training July - September

Olympic Lifting Priority

Weighted Chins, Dips & Strict HSPU, TTB,, Free Headstand & Roll

Mile Under 09:00 Row 2000m in 07:35

Joint Health

Maintenance of Grip, Carry, Sled Push

Long duration Bike or Sled Drag Recovery

1 TTB / Thoracic & Posterior Chain Mobility/ Squat EMOM / Jerk / Power Snatch / Agility

2  Snatch Balance / Weighted Chin Ups/ Cardio (duration) / Rotation /

3  Head Stand/ Jerk / Snatch / Row Interval /Mobility /Pike Up (maintenance)

4  HSPU/ Front Squat  / Clean / Carry/ Mile

5  Snatch High Pull / Jerk / Eccentric Pull Ups/ Row Long

6-7 off