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)