121818

Ankle Openers

Runner's Stretch

DB Shoulder Circles *15*2

BO DB Fly *15*2

Treadmill

7kmh * 03:00

11kmh *02:00*3

Rocking Table Tops *5*4

Straddle Stretcges

Runner's Stretch Plus Varied Elbow Ext *5*4

Standing Pyraformis Stretch

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121218

Roll Calves

Empty BB Jerk Warm Ups

Front Squat #135, 3*2, 185*3, 205*3, 225*3

Snatch Power Shrug #95*3, 115*3, 135*3

Power Clean 95*2, 115*2, 135*2*3, 185*1*2

120818

Minimal Warm Ups or Preamble

BARS:

Front Squat #135 *3, 185*3, 205*3*4

BREAKS:

4 Rounds

1a. 4 Stab + Head Scrub

1b. 6 Hanging Scaption

1c. Candle Shoulder Stand (brief)

4 Rounds

2a. 4 ¼ Coin Drop to Stab

2b. 4 Chin Ups

4 Rounds

3a. 3 Straddle to Shoulder to Stab

3b. (01:00)

Afterparty:

BN Lat Pulldowns #125*6, 155*6, 165*6, 175*6 (PR)

112218

Base Conditioning: Treadmill

1/3 Mile @ 1% Grade

(Rest to sub 120 bpm)

Break:

Stab+ Head Scrub *6*6

Straddle - >Stab *4*6

Specific Endurance:

Bear Walk 10m*2

Crab Walk 10m*2

@da_rulk Twist *10*2

Plank and Twist *10*2

111818

Ankle Openers

Runner's Stretch

Roll Calves and Thorasic

Clean and Jerk Party

Bar Warm Ups

#115*2+1(+1 Cg OH SQ)

115*1+2

165*1+1

185*1+1

195*1+1

205*1+1

215*1+1 (only Rt foot moved)

225*1*1 (over ext pull? Slow Elbows)

I have forgotten how to bail on attempts...

12 Minutes to Play at Windmill:

¼ Coin Drop

Elbow Supported Shoulder Candle

Roll to Stab

Stab w Pulse

RVS Neck Bridge TO Neck Bridge

Afterparty:

16:00

:30 Curve Woodway Push

:30 Rest

Stretch 05:00

Still 05:00

100 push ups

https://youtu.be/66M0qvtpfrI

111218

Ankle Openers

Runner's Stretch

Snatch #95 *3, 115*2, 135*1, 115*3,135*2(+1 in front), 145*1 135*3,145*2,155*1

Snatch High Pull #155 *3*4

Hang Power Clean + Push P + Split Jerk #115*3+1+2*2

Front Squat #135 *3, 185*3, 225*3, 235*3

Shoulder Balance (Arms Extended) 00:10*3*3

HS (Knees on Elbows) + Rolls *3*3

Still 04:00

Ankle Opener

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110918

Stretch Ankles

Ankle Openers

Roll Calves

Stretch Fingers

16 Min EMOM

ERG Skier on 9 01:00

Rest 01:00

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8 Rounds

00:30 70-80% Hill Push (straight arm)

00:30 Rest

00:30 Wheelbarrow Hill Push #115

00:30 Rest

16 Rounds

00:30 Assault Bike

00:30 Rest

Stretch Mat

"KEEP YOUR HEAD GLUED" - Luis

Tandom Stance ¼ Coin Drop *5*3

Back Rock Head Roll *5*3

Roll OVER to Stab w Head Slide *5*3

Straddle to Shoulder to Stab *5*3

Candle Position + Leg Radars (Elbow supported fst two sets) *5*3

Still 08:00

110518

Roll

Runner's Stretch

Ankle Opener

Supersets:

1a.  3 Way Multi-plane Kneeling Pull Down 27.5*30, 37.5*30*3

1b.  KB OH Sq or KB Snatch  *5*4

2a. Neck Bridge 00:24*4

2b. RVS Neck Bridge 00:24*4

2c. Stab + Pulse *5*4

2d. Assistance (Bridge & Hip Circle or Legs Over Head) 00:24*4

3a.  ¼Coin Drop *5*4

3b.  Spdbag 00:30-40 (loose)

4a.  Row 500m*4

4b.  04:00 Rest & Light Stretch

5a. Thumbless Hang From Pipe 00:24+*4

5b.  Push Ups *10*4

081018

Straddle Stretch

Ankle Opener

Arm Circles

Heels Over Head + Straddle & Rotation

1a.  Wall Facing Handstands with Leg Twist *5+5*4

1b.  Straddle > Shoulder *10*4 (hat)

1c.  Hollow Straddle Toolbox (10 reps or :20 Holds) *4

2a. Kipping HSPU (no Eccentric) *2*4

2b. Backspins *5*4 (jacket)

(rest as needed)

3a. Hindu Push Ups *5*4

3b. RVS Neck Bridge :12-20*4

(no rest)

Tricep Push Downs 85*10*10*2

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081418

Roll

Buy eggs, cliff bars for flight, #1 sport recovery drink (chocolate milk)

Make paleo coconut pancake mix for morning.

4 Rounds

5 BOSU Squars

Handstand *00:24

5 BOSU Squars

Planche Progression (Bent Knee +Plantar Flexed) *00:24

5 BOSU Squars

Hanging Scaption *10

5 BOSU Squars

Knee Ups *10

Stab *8 breaths*4

Stab Tempo (Rock, rock, throw) 2+1*3*4

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090718

Roll

Heels Over Head

11 Rounds

00:30 Curvi-Woodway "Sled" Push

00:30 Rest

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11 Rounds

00:30 Erg Skier

00:30 Rest

11 Rounds

00:30 Parallette Plank (Varied at Ankle + Unilateral)

00:30 Rest

11 Rounds

00:30 Agility Ladder (up to hops)

00:30 Rest

11 Rounds

00:30 Shoulder Brisge (*6) or Heels Over Head (*5)

00:30 Rest

090618

Curls #25-30*20*4

(varied planes)

Cable Push Downs (Ascending Pyramid)

15, 12, 10, 8, 15

CARRS Elbow *10 Each Way

CARRS Wrist (Elbow Extended *10 Each Way

Total Time 10-12:00

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080518

Neck "out" (after Monday Headstands)

Isometric Shoulder Bridge 00:36*3

Simple Rotation *5*3

Hollow-Back Hug (spinal reset) 00:45

BN Lat PD #110*10, 130*10*3

Front Squat #135 *6, 185*6*4 (easy)

Sled Drags (Complete Body)

#70 Forward *2

#70 Forward (Running) *2

#70 Backward *2*2

#25 Karaoke *2*2 (Sneakers + Run)

Afterparty:

Rack Deadlift #135*6, 225*6, 255*6 4

Standing Quad Stretch :24*2

Standing Hamstring Stretch :24*2

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102918

Roll

Runner's Stretch

Ankle Opener

Wooden Quarters;

(flat #woodwaytreadmill)

¼Mile @ 7.0mph & 1% grade

¼Mile @ 7.5mph & .5% grade

¼Mile @ 8.0mph & .5% grade

¼Mile @ 8.5mph & .5% grade

8 Rounds

00:90 Woodway Push (curve)

00:30 Rest

00:30 Alternating #45 DB GTOH (Muscle Clean)

00:30 Rest

Superset:

1a. Front Squat #115*6, 165*6, 185*6, 205*6

1b.  Alternating KB Clean & Push Press 24kg*1, 28kg*1*3

Lay Still 06:00

102218

Warm up

1000m Row

Turkish Get Ups Prep

14Kg

Tool Box Rt *5+5+5 (to knee)

Tool Box L *5+5+5 (to knee)

Turkish Get Ups 14kg*5*2

Arnie Prep:

14 Rounds 1:1 00:30

1-4

16kg KB Swings

5-11

:30 16kg KB Snatch R

10 16kg KB Unilateral OH Squat L

:30 16kg KB Snatch L

10 16kg KB Unilateral OH Squat R

:30 16kg KB Snatch R

10 16kg KB Unilateral OH Squat L

:30 16kg KB Snatch L

10 16kg KB Unilateral OH Squat R

12-14

:30 No Hands Get Up

Farmers Walk #105 (each hand) *44'*4

#25 90/90 Plate Around Head *10*2

Grip

https://youtu.be/E5CfDJIMNmg

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092418

Trap and neck significantly better. Still positional and duration caused twinges... Less frequent.

Arm Circles

Arm Chops (Horizontal)

Simple Rotation

Simple Rotation + Head

Supine Hug Neck Release

Front Squat #135 *6*2, 165*6, 185*6, 205*6

Sled Drag (Complete) #70*2, 140*1, 210*1, 140*1(ran ->concerned about left scalenes during recovery fst few sets of 2nd wave FSq)

Front Squat #185*3*6

Afterparty:

Treadmill @ 1%

7.5mph *1/4

8.0mph *1/4

091218

Tons of Stab;

4 Rounds Each

Stab + 2ndary Action

Stab on LEFT

(supported)

Turtle

(Supported)

Stab to Back

Seated Straddle to Stab to Back*4

Mixed in With;

Arm Circles *10*2

Ankle Opener

Turkish Step Through *5+5*2

90/90 Hanging In&Out*5*4

Runner's Stretch

90/90 Rotation Stretch *00:24*4

Straddle Stretch

Pull Ups Essentric *00:05*1*8+

Uprock (gentle) *8*8+

Neck Bridge 00:15*4

(supported)

Bridges 00:30*4

091018

After 7 days of neck pain

MUCH BETTER

Roll Upper Back and Calves

Runners Stretch

Ankle Openers

Stab *8 Breaths*4 (Hard Straddle)

Stab + Torso Twist In *00:05*4

Squat #135 *5*2, 185*5, 225*5 (hard on neck)

Ring Row *6*4

Ring Hinge Row *6*4

Snatch BB Warm Ups #45*3*4

C+J Warm Ups 45*4-6*4

(pain free +caution on shrugs)

Afterparty:

KB 16 kg

6 1-Foot Tag

6 Swing

6 Snatch

6 1-Hand OH Squat

Still 08:00

090218

Handstand

Headstand

Inverted Lumbar Straddle Stretch

Snatch #95*3*4

Full Clean + 2 Hang Sq Clean #115*3*4

Medley

3 Rounds

8 #155 DL

Progressively #55 Farmers Walk

8 #55 Uni DB Push P.

(rest as needed)

Afterparty:

Bulgarian Squat *8*3

Stretch

Lie Still +04:00

090118

Arms 70-80 reps push and pull with CARRs

082618

Long Stretch

Roll Calves

Hanging Scaption *10 4

Pull Ups *3*4

Pike Up *5*4

Seated Rope Pull Up (high, medium, low) *3*3

Hang Power Clean #115 *3*3

Hang Power Snatch 95*3*3

Rack Jerk #135*3*3

4 Rounds:

Z-Press #35*5

Twisting TRX Row *10

Club Bell Chop (Varied) *10

Afterparty :

KB Snatch 24kg*10

One Foot to Target *10

KB Turkish Crunch 24kg*10

One Foot to Target *10

KB Swing 24kg*10

One Foot to Target *10

KB OH Sq 24kg*10

080618

Sprints on Woodway Treadmill

6mph +1/4 (all .5% grade)

7mph *1/4

7.5mph *1/4

7.5mph *1/4

7mph *1/4

6mph *1/4

(rest til HR sub 125)

Total Time 31:04

Total Miles 2.41

Pull Ups *5*4

Tempo Stab to Shoulder *2+1*4

Arm Circles *10*3

Neck Bridges 00:12-15*1*4 (no hands)

Left Arm Wall Stab 00:12-15*1*4

Piked Straddle Headstand 00:12-15*1*4

BN Lat Pull Down #150*5*4

RVS Neck Bridge 00:12-15*1*4

Rope & Pulley Crunch #65*11*4

Surfer Burp Up *5*4

Sit Still 06:00

080818

Ankle Opener

Runner's Stretch

Arm Circles

Power Snatch + OH SQ or Snatch #95*2+1<OH), 95+1(Sn), 95*1+2

Snatch #115*3, 125*2, 135*1, 135*2, 135*1, 135*2, 135*1

Power Clean + Jerk 115*1+2, 155*1*2*2

Squat Clean 115*2, 155*1, 185*1, 205*1

Clean Pull 255*1, 275*1, 295*1

Afterparty:

1a.  Seated Arnold OHP 30*8, 35*5*4

1b.  Bilat Seated DB Curls 30*8, 35*5*4

Roll 03:00

Still 05:00

Shower

Shake

080718

Recovery Day:

Barbell Circuit;

SLDL, OHP, Upright Row, BOR, 2 Way Curl... #30*10

Assault Bike @ 65-70% PE

01:00*8 (01:00 Rest)

Woodway Treadmill Hill

08:00 @ 10% 2.8mph

Rower @ 65-70% PE - damper @ 6

01:00*8 (01:00 Rest)

Recumbent

16:00 L5

Stretch

071918

Break

Seated Arnold OHP #30*10, 35*10, 40*10*3

90/90 Thorasic Twist 00:30 *3

Headstand to Stab *3*4 (both sides)

Neck Bridges (no hands) ?time *3

RVS Neck Bridge + Twist *2*3

Stab 8 Breaths*4

Stab to Shoulder *3*4

072018

10:00 Treadmill 10%/ 2.7mph

Ankle Opener

Runner's Stretch

Full Clean #135*3*4

Back Squats #225*3*4

90/90 Thorasic Twist *00:30

Back Spins *5*4

Simple Rotation *5*3

071818

Roll Upper Back and Calves

Ankle Opener

Runner's Stretch

Single Modality:

Sprints

0072118

AM

22:00 Recumbent Fasted Cardio (L4)

Roll Back

Heals Over Head Stretch + Twist

20:00 Leisurely Walk

Noon:

90/90 Hanging Fly *5*3

Pull Ups *3, *2, *1

Neutral Grip Pull Ups *3, *2, *1

Chin Ups *3, *2, *1

Neutral Grip Pull Ups (Narrow) *3, *2, *1

070618

Power Clean and Jerk #115*4*2, 155*3, 185*2*3

Squat Clean (fst time in 4+ months) #135*2, 165*1, 185*1, 205*1*3

Snatch #95*3, 115*2, 135*1*6

Heels Over Head

Simple Rotation

90/90 Spine Grinder

070718

Handstand :20*3

Lat Stretch

Parallette Push Up *8*4

Stab + 2ndary Action (Twist) 8 Breaths *4

CG BB BP #135*10, 185*3*4

Physioball Twisted Neck Bridge *3*4

Triceppocalypse *30*3

070818

20:00 10% Tread Climb @ 2.7mph

Facepull *20*3

Awkward Sit 00:24*3

Cable Rope Hammer Curl *20*3

Single Leg Hinge Touch *10*3

DB Rotating Curl #25*10*2

061718

Rack Jerk BB Warm Up (30 reps)

Rack Jerk #95*3*3, 115*2, 135*1, 155*1

Squat #115*5, 155*1, 205*1, 225*1, 245*1, 295*1

Muscle Snatch #95*3, 115*2*4

BB BOR #115*10*3

Incline Rack Push Up (Snake In) *10*3

Sit Still 04:00

Eat on way to the boat...

061518

Tempo Lat PD (Behind Head)

#120*5, 140*5, 160*5*3

Tempo Chin Up (4/4/6) *1*6

Wide Grip Hanging Knee Ups *10*2

WGHKU Cross Body *10 (each side)

Wrist Hardening :

Quadrupled Planche Hold 00:15*5

Eccentric Candle Stick *10

061418

Barbell Warm Up

Arm Circles

Chest Stretching (tight)

Snatch (full) #115*1*6

Snatch High Pull #115*3, 135*2, 155*2

Hang Power Clean #115 *3, 155*2, 185*2*2

Rack Clean Pull #185*2, 225*2, 265*2

Simple Rotation *10

Curl Ups 15

Hollow Hold + Straddle *00:10*5

90/90 Spinal + Alternating Neck Rotation

060718

Runner's Stretch

Ankle Opener

Seated Hamb

Seated Lumbar Twist

Straddle Stretch

90/90 Neck and Torso Twist

Heels Over Head

Neck/ Elbow Bridges

Heel Over Head + Straddle

Single Leg Bridges + Secondary Action

Stab + Stab Twist 4+4 (Breaths)*5

Wall Stab Left Hand (holds & 'pressing")

Jump Rope 01:00

Quadruped "Planche" 01:00

Jump Rope 01:00

Straddle Plank 01:00 (cramp Rt hip flxr)

Back Spins *5*4

Twisting High Ring Row *10*4

(last 2 sets pronated pulse @ finish)

Be Still 04:000

061118

Ankle Opener

Seated Straddle

Runner's Stretch

7 Minutes EMOM

5 Dips

Stab to Shoulder Drop *5*4

1/4 Mile 7mph (03:00 Rest) *4

Still 04:00

060918

00:25 Fasted Cardio (couples walk)

Snatch BB Warm Up (brief)

Standing Quad Stretch

Full Snatch #95*2*2, 115*2*2, 135*1*4

Power Clean + PC BK #115*1+1, 135*2, 185*2*3

Power Clean 205*1*3

Clean Pull 235*1*3

3 Rounds

3-8 HdS Straddle Pikes

10 Pike Ups

Back Squats 135*1, 198*1, 252*1*3

04:00 Sit Still

060518

Stretch and Roll (prior to last/outdoor session)

Banana

Pwr/Snatch Bar Work

Snatch #95*3, 115*8+1, 115*1*4

Power Clean + Jerk 115*1+2*3

Power Clean + F Sq 154*1+2*3

Remedial Inversions:

HandS 00:20*1*3

HdS UnCurls *3*3

Eccentric HSPU + Slow Straddle Dismount

*3*3

DB Kickbacks #12*10*3

Stretch

060418

18 Min EMOM

1-6

3 Pull Ups

7-12

3 Chin Ups

13-18

3 Pike Ups

060318

30:00 R Bike (2-3)

(numbish toes, good right posterior chain activation)

10:00 10% 3.0mph Tread

(Effort to internally rotate to keep foot straight)

00:40 Straddle Stretch

00:40 Seated  Lumbar Twist L

00:40 Seated Twist R

00:40 Heels Over Head

00:40 Twisted Neck Stretch (Elbows) R

00:40 Twisted Neck Stretch (Elbows) L

00:40 Straddle

00:40 Simple Rotation

00:40 HdS (Tucked)

00:40 Ankle Roll "9-3" L

00:40 Ankle Roll "9-3" R

00:40 HdS (Straddle)

00:40 Single Foot Balance L

00:40 Single Foot Balance R

00:40 HdS (Up +Straddle)

052818

4 Rounds

00:30 Hanging Scaption or Hanging Scap hold (last 2 Rounds)

00:30 KB Single Foot Touch L

00:30 Scaled Straddle Planche Plank (tip toe or ankle crushed)

00:30 KB Single Foot Touch R

8 Min EMOM "Forearm Articulation"

1-4th Min

5 "Unilateral KB Twisting Z Press" 20Kg

(hand closed/ wrist Ext)

5-8 TRX Twisted Row

After Party

2 Rounds

10 10kg DB Curls

10 10kg Arnold Press

20 Donkey Calf Raise

052218

Ankle Opener

Roll Calves and Back

Straddle Stretch

Front Squat #65*3,135*3*3

(tons of Shoulder /Wrist Opening between sets + Rt wrist discomfort during sets)

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

One Foot MB Tag (barefoot) Biggie*10*4

Wobble Board Surf (bare) 00:24*4

Neck Bridge and Track Work *6*5

Backspin Kick *15 (both sides...)