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