012618

Treadmill 5.2-5.7mph. 5%

(feeling it out - accurate time not recorded)

Light lower body Stretch

Quads

Hambs

12:00 rrst

50:00 Breaking w Luis

Warm Up Candle Sticks

Forward Rolls (in future for getting head near ground in an adjacent skill)

1. Freeze (head down left leg high +knees full ext)

2.  Roll (kick-> -arm->head—>push to feet) "stay connected"

3.  Shoulder Head Roll Freeze

SH Roll Freeze ELBOWS BENT (prize fighter)

010818

Sore as shit...

Loosen Up Stretch and Gymnastics

Lateral Treadmill

Skier 01:00 Intervals

Light Arms

010918

Squid #155*10*3

20" BB Step Up #65*10*3 (left butt cramps)

High Hang Power Snatch #65*5*3

011318

Warm Ups (brief)

Shins Ankles Upper Back Roll... Inverted over Roll PYRAFORMIS

Power Clean + Hang Squat Clean #115*1+2 (no hook)*2, #135*1+1

Squat Clean 165*1, 185*1*3

Clean Pull + Power Shrug 198*3+3*3

High Hang Power Snatch 115*2*3

Partner Russian Twist Toss #10*15*2

SUpine Rotation *15*2

011218

Fatnastics 2 Rounds Each 

3 Rounds

1a.  5 Pikes HSPU

1b.  5 Pull Ups (dubious height (got better each set)

1c.  10 Squats w Feet Touching (reps) 

3 Rounds

2a.  5*:04 Eccentric Chin Up Hold

2b.  00:20 Neck Bridge (Reps picking hands up...) 

2c.  10 Russian Leg Curls

3a.  00:30 RVS Neck Bridge 

3b.  00:30 Bent Knee Hollow Hold

010718

Light Stretch

Ring Hinge Row *10*3

L-Sit Progression

00:18 Ring Support Hollow (hands neutral)

00:18 Ring Knee Tuck

00:18 Ring L-Sit

Clean and Jerk #135*2+1*2, 155*1+1, 175*1+1

Power Clean (no hook) #185*3*3

Jerk #135*5

Bb BP 135*10*3

Light Stretch

Still 04:00

010618

3 Rounds

1a.  00:24 Elbows Plank

1b.  00:24 Side Plank Rt

1c.  00:24 Side Plank Left

2 Rounds

2a.  00:24 Runner's Stretch

2b.  00:24 Staddle Stretch

2 Rounds

3a.  00'24 Ankle Opener

3b.  00:24 Half Hurdler

3c.  00:24 Half Hurdler

010418

Workout SMASHED

2 Rounds

1a.  Upright Row #35*00:45

1b.  Pillared Knee Tuck 00:45

Hang PWR Snatch 115*5*3

Snatch High Pull 155*3*3 (hard)

2a.  Spd Bag + Elbows 08:00

2b.  Side Lunges Tool Box

(play) Varied*00:45

Row 1000m 04:36? (Easy pace)

Single Arm Farmer's Carry (Spd) #105*50'

Still 04:00

010218

Warm Ups

Fatnastics 2 Rounds Each

1a.  00:30 Pikes HS Hold

1b.  00:30 Squats w Feet Touching (reps)

2a.  00:30 Chin Up Hold (less than :15/ :24)

2b.  00:30 Neck Bridge (Reps picking hands up...)

2c.  00:30 Russian Leg Curls

3a.  00:30 Horizontal Row (Hollow)

3b.  00:30 Balance on One Foot

4a.  00:30 RVS Neck Bridge

4b.  00:30 Bent Knee Hollow Hold

5a. 10 #20 DB Concentration Curl

5b. 10 #20 DB  Ankle + Wrist Curl

010118

Modes:

3-5 Weeks HYPERTROPHY and Duration Supersets

A. SQUAT *10*4 (Assistance *10*3-4)

Day 1

Roll Calves and Back

Stretches (straddle and move)

Light Wrist Stretch

Step Ups 25"*10*3

MB Forward Toss #12*20

Side MB Toss #16*10es

Treadmill .5 Miles 5.2mph

Squat #135*10*4

Power Clean #115*5*3 (no hook)

Machine Toe Press #80? *10*4

Still 05:00