112218

Base Conditioning: Treadmill

1/3 Mile @ 1% Grade

(Rest to sub 120 bpm)

Break:

Stab+ Head Scrub *6*6

Straddle - >Stab *4*6

Specific Endurance:

Bear Walk 10m*2

Crab Walk 10m*2

@da_rulk Twist *10*2

Plank and Twist *10*2

111818

Ankle Openers

Runner's Stretch

Roll Calves and Thorasic

Clean and Jerk Party

Bar Warm Ups

#115*2+1(+1 Cg OH SQ)

115*1+2

165*1+1

185*1+1

195*1+1

205*1+1

215*1+1 (only Rt foot moved)

225*1*1 (over ext pull? Slow Elbows)

I have forgotten how to bail on attempts...

12 Minutes to Play at Windmill:

¼ Coin Drop

Elbow Supported Shoulder Candle

Roll to Stab

Stab w Pulse

RVS Neck Bridge TO Neck Bridge

Afterparty:

16:00

:30 Curve Woodway Push

:30 Rest

Stretch 05:00

Still 05:00

100 push ups

https://youtu.be/66M0qvtpfrI

111218

Ankle Openers

Runner's Stretch

Snatch #95 *3, 115*2, 135*1, 115*3,135*2(+1 in front), 145*1 135*3,145*2,155*1

Snatch High Pull #155 *3*4

Hang Power Clean + Push P + Split Jerk #115*3+1+2*2

Front Squat #135 *3, 185*3, 225*3, 235*3

Shoulder Balance (Arms Extended) 00:10*3*3

HS (Knees on Elbows) + Rolls *3*3

Still 04:00

Ankle Opener

Get Outlook for Android

110918

Stretch Ankles

Ankle Openers

Roll Calves

Stretch Fingers

16 Min EMOM

ERG Skier on 9 01:00

Rest 01:00

Get Outlook for Android

8 Rounds

00:30 70-80% Hill Push (straight arm)

00:30 Rest

00:30 Wheelbarrow Hill Push #115

00:30 Rest

16 Rounds

00:30 Assault Bike

00:30 Rest

Stretch Mat

"KEEP YOUR HEAD GLUED" - Luis

Tandom Stance ¼ Coin Drop *5*3

Back Rock Head Roll *5*3

Roll OVER to Stab w Head Slide *5*3

Straddle to Shoulder to Stab *5*3

Candle Position + Leg Radars (Elbow supported fst two sets) *5*3

Still 08:00

110518

Roll

Runner's Stretch

Ankle Opener

Supersets:

1a.  3 Way Multi-plane Kneeling Pull Down 27.5*30, 37.5*30*3

1b.  KB OH Sq or KB Snatch  *5*4

2a. Neck Bridge 00:24*4

2b. RVS Neck Bridge 00:24*4

2c. Stab + Pulse *5*4

2d. Assistance (Bridge & Hip Circle or Legs Over Head) 00:24*4

3a.  ¼Coin Drop *5*4

3b.  Spdbag 00:30-40 (loose)

4a.  Row 500m*4

4b.  04:00 Rest & Light Stretch

5a. Thumbless Hang From Pipe 00:24+*4

5b.  Push Ups *10*4