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

Get Outlook for Android

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

Get Outlook for Android

090718

Roll

Heels Over Head

11 Rounds

00:30 Curvi-Woodway "Sled" Push

00:30 Rest

Get Outlook for Android

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

Get Outlook for Android

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

Get Outlook for Android

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

Get Outlook for Android