082717

1.  Power Clean 115 *3*3

1.  Breathing Vacuum Standing *3*5

2.  Front Rack Stretching 00:30*5

2.  Power Clean + Jerk #115*1+3, 154*1*1, 154*1+2, 154*1+3, 154*1+4, 154*1+5

Clean and Jerk 115*2, 135*2, 155*2, 175*2,195*2, 200*2

Front Squat #205 *3*3

3.  Snatch High Hip PWR Shrug 201*3*3

3.  Breathing Squat #225*3 (* few Warm Ups)

Muscle Snatch 88*3*5 (easy pace)

4.  Incline Recip DB BP 55*5*3

4.  Recip DB Curl 55*5*3

06:00 Still

06:00 Stretch

082317

Swim

DOG Paddle 330'

Rest

God Daughter Toss #45 & 65 Max Height and Distance 30-40 Throws

Swim

60' Shuttle *10

Rest as little as possible

Runner's Stretch *00:45*2

Handstand *00:45*2

Eccentric HSPU *1 (too difficult this day)

Piked HSPU *5*3

Puah Up Plus *5*3

Boogie Torso Twists *10

082417

Gymlife

Power Snatch + OH SQ or Snatch #95*2+1*3

Snatch #115*2*3 (a few powers by mistake - stuck feet)

Snatch #125*1, 135*1*3

Snatch High Pull #175*3

Power Clean + Clean & Jerk 115*3, 135*3, 175*3

PC + Clean 198*2*3

Clean Pull 242*3

1a..2.5" Sq Pipe Pull Ups *5*3

1b. 2.5" Sq Pipe 90/90 Push/Pull *5*3

Row 10:00 light resistance...

2a.  BN Pull Downs 115*5, 130*5*3

2b.. Trunk Rotation Tool Box

Light Cable Lat & Pec Work (cool down) 50 Reps

Quad & Hamb Stretching

081517

Warm Ups (brief)

Hanging Pike Ups *15*3

Rack Jerks #45*5*3, 95*3, 115*3, 135*3, 155*1, 175*1, 185*1

3 Rounds

Squat #135*5

Chin Up *3

Squat 165*5, 185*3, 215*3, 235*3

Weighted Chins 10*3, 20*3+00:06 pause*2

SG Power Shrug 135*3, 155*3, 165*3, 185*3

DB Pull Over #40*10*3 (Stretch)

Passive Breathing w DB on Ribs *3

Stretch DL #40*10 (Single DB)

Quad Stretch

081017

Brief Warm Ups

Arm Circles

Runner's Stretch

Standing Hip Flexor

Power Snatch #95*3, 105*3, 115*2*3

Power Clean 115*2, 145*2, 155*2*2

Row 500m

2 Rounds 05:00 Rest

01:46

01:42 (23 strokes)

Headstand 00:24*3

RVS Neck Bridge 00:24 (left shoulder stinging /Thoracic)

Neck Bridge 00:24

070717

Warm Ups

Shoulder Circles

Runner's Stretch

Handstand Balance (wall)

Half Hurdler

Dynamic Runner's War

HSPU Strict *1 (hard/ hard in left lat)

HSPU Eccentric *3*3

I'm not doing enough Thoracic Mobility &/or Olympic Lifting is somehow causing issues in left Shoulder

Eccentric Pull Ups *3*3 (>Max effort)

Treadmill

. 5 @ 6moh

. 5 @ recover (humid+low indoor air quality)

.25 @ 6.5-7mph

.25 @ recover 3.1mph

.25 @ 7.5mph

.25 @ recover

.25 @ 8mph

.25 @ recover

Total Work = +36:00

Total Miles @ Spd =1.25

Bb BP (short rest) #135*6*6

Stretch

Mean Green + Whey

Med ball madness for Quarter 4

@Regrann from @camacho100 - Medicine Ball Rotation Back Step Throw

Progression 3 + Band +Start in the base position with feet shoulder width apart. You Should be 3 to 4 feet away, with your back facing the wall. +Hold Medicine Ball in front of the torso at chest level in base position. The hips and knees should be slightly flexed, with back straight and core engaged through the movement. +Rotate with your torso and push of the opposite foot to open the hip to throw the ball to bounce it off the wall. Maintain the torso rotation pattern and catching the ball on opposite side. +Repeat the same movement with out the throw, rip with you torso will opening the hip. Focus on holding the ball extra tight. +Repeat the same movement as above, instead of stepping add a rapidly foot switch.

@onnitacademy @gloveworx @underarmour @leyon @dario21 @fightcampconditioning #medicineball #fight #gloveworx #fightprep #throw #power #band - https://www.instagram.com/p/BXS24IRgjkF/

Regrann App - Repost without leaving Instagram - Download Here : http://regrann.com/download

Joshua Peters Creative

088217

Ice Latte

Warm Ups

Seated Chest Opener

Arm Circles

Runner's Stretch (brief)

Hambstring + Wrist Ext

Snatch Balance #45*3*3

Chins *3*2, #8*3

Snatch Balance 95*3*3

Weighted Chins 17.5*3*3

2 Rounds

20 #8 Russian Twist

15 #95 SG SLDL

15 #95 SG BOR Rows

Bulldozer

080117

Fitful 05:00 Warm Up (unfocused)

TTB *4*4 (strict as possible)

Power Snatch #95 *4*4

Rack Jerks 115*4, 135*3*4

Agility, Hops and Dynamic Run Warm Ups

(omitted skips for some reason)

Rt knee tendon sore + left (high) Hambstring tender.

Still 05:00