102817

GET LOOSE

Treadmill 3/4 Mile @ 3.7-5.2 & 1%

8 Rounds

Skier ERG @ 7/10

00:30 on

00:30 Rest / lt Stretch

Ladder

3 of everything up to hops

2x Hops

1x Lat Hops

3 Rounds

Parallette Plank

00:30 on

00:30 Rest / lt Stretch

-immediately-

3 Rounds

Hollow Mini Block Lift

00:30 on

00:30 Rest / lt Stretch

20 Box Jumps (Up and Over)

20 Approach Jumps

10 Two Steps Approach Jumps

10' Slow Banded Side Steps

10' Slow Banded Back Steps

10' Slow Banded Forward Steps

2 Min Step

101917

Assistance (team 85%)

Warm Ups (brief)

1a.  OHP #115*5*3

1b.  BN Lat Pull Down 137.5*5*3

2a.  BB Shrug 185*5*3

2b.  Machine Fly 87.5*5*3

091817

Warm Ups (brief)

Woodway 3/4 Mile @ 4.7-5.2

Agility Ladder

3 In & Out

3 Side In & Out

3 Hop

1 Side Hop (superhard)

Handstand Holds 00:20*4

18" Box Jumps

- Overs 10

- Plyo 10

- Approach 10

Woodway Quarters

5.2 mph 1%

6.2 mph %1

7.2-5 mph 1%

Stretch

Still 03: 00

092517

Thoracic Mobility

Front Squat Mobility (elbow + Thoracic in rack)

Front Squat #115*3*3

Back Squat #115*5, 155*5, 185*5, 225*3*5

Straddle DB OHP 45*5*5

Seated DB EXT

Single Arm 20*5, 25*5

Bilateral 50*10*3 (wrists sore)

Lying Hambstring Machine 65 5*5 (difficult?)

04:00 Rest

Kneeling Ankle Opener

Samson

Art protesters

If you are an artist(curator) "classical cultural mistep" - here's how to respond to a protest

1. Not respond & continue

2. Apologize & continue unaltered

3. Release a statement days later

4. Engage protesters during protest

5. Set up a townhall & negotiate a "compromise" that recognizes, appesses or placates protesters

6. Leave/allow show to be changed/altered by protest group & show the new hybridized show

7.  Take down &/or destroy the work

8. Reach out to relevant cultural bloggers & social media influences to promote your show for greater foot traffic.

091317

Power Clean

Pull Ups *5*3

Weighted Pull Ups 15*3*3

Power Snatch 135*1*6

Back Squat #135 *5*2, 185*5, 205*5, 225*5, 245*5

BB BP 135*5, 185*5*3

Db Side Bends 80*8*4

100417

19th (Nox)

Warm Ups (brief)

Runner's Stretch

Squat Stretch

Arm Circles

SG BB Work

Power Snatch #95*3*3, 115*2, 125*2, 135*2*2 (2nd reps were difficult)

Pike Ups *6*2

TTB *6*3

Power Clean 115*3, 155*2, 185*1*4

Dips *5*5

Hex Bar Walk

Hammer Strength Recip Row *10, *12, *15

.25 Miles on Curved Woodway (in Pump Furys

Stretch

Still

Shake

102117

Conditioning:

Roll

Runner's Stretch

Ankle Opener

Split Snatch #45*3*2, 65*3, 75*3*3

5 Rounds

Assault Bike 00:30

Rest 00:30

5 Rounds

ERGs Skier 00:30

Rest 00:30

5 Rounds

Woodway Curve Push 00:30 (elbows

Rest 00:30

3 Rounds

Russian Twist 00:30

Rest 00:30

3 Rounds

Neck Bridge 00:30

Rest 00:30

3 Rounds

RVS Neck Bridge 00:30

Rest 00:30

Stretch

Stomach Vacuums