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3 Workouts while away...

DB Loosen & Foam Roll

Pool

Sprint & Back

1 Mile 5.6-6.2mph

1/2 Mile 6.2-6.4mph

1/4 Mile 6,4mph

1/4 Mile 6.4mph

BN Smith Pull Ups *5*3

Chins *5*3

Chin Hold 00:24

Hang Power Clean #132*2*6

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Quick Calf Roll

Hang Power Snatch #95*3, 115*3*3

Snatch and Ride BB Down 95*3, 115*3, 135*2+1 (near miss = NM)

Power Clean + Jerk 95*-+2, 115*1+2, 135*1+2*3

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

BB Rack Shrug 135*6, 185*6, 195*6*3

Lay Still 06:00

Straddle Stretch

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Dislocates

Arm Circles

Supinated Cable Push Downs *10*5

BB BP #135 *8, 155*8, 175*8*3, 135*8

Straight Arm Strength (DIP Stand) *:12-15*5

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Stretch

Ankle Opener

No Hand (NH) Neck Bridge *:20*2

RVS Neck Bridge *:20 (intermittent NH)

Seated Straddle

Headstand (Scaled) *:20*3

Break

Stab *8 Breaths

3 Rounds

Stab to Shoulder

Straddle to Shoulder *5

(payung attention to keep head near floor)

Smith BN Pull Ups *8*4

Smith Chin (knees straight) *8*4

Chest Jam Stretch

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Mile 5.3-6.0mph Sub 12:00

Unilateral KB Step Up (Front Rack) 8kg*8*4

Hang Power Clean #115*3

HPC EMOM 06:00 #155*2

DB Sidebends #70*6*4

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Easy Upper.

Stick Dislocates & Straddle Stretch

Back to Shoulder *4*3 (keeping head on floor)

DB BOR #15*10

DB BO Fly 15*10

DB Curl 15*10

3 Rounds

3 BN Pull Ups (scaled)

3 45 Degree Pull Ups

3 45 Degree Chin Ups

BB BP #135*5*3

Uni Bridging + 2ndary Hip Action

Tired

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Squat #195*5*4

Bb Step Ups *5*4

SL Goodmornings 65*5*4

Candlestick Eccentric *3*3

Stretch

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Squat #195*5*4

Bb Step Ups *5*4

SL Goodmornings 65*5*4

Candlestick Eccentric *3*3

Stretch

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Smith BN Pull Ups *5*4

BB BP #185*5*4

DB Curls *5*6

Rope Push Down #110 *5*4