012819

Brief Stretch

Calves, Ankles Groin

Snatch High Pull + PWR Sn #115*1+2, 125*1+2*2, 125*0+2*2

DB Step Up #45*20"*4*4

20:00 of "Staying Connected"

Candle Shoulder Stands

CSS + Rollover

¼ Coin Drops

Headstand

HS + Shoulder Roll

Play

BN Pull Downs #170*5*4

Twisted Low Row #90*5*4

Quad Stretch

012418

Arm Circles *10*2

Hanging Shoulder Blade Pinch *10*3

(little cramping after artwork studio to ⛴ death March in Trap 1 & forearm = Pull Up Dysfunction)

1a.  Pull Ups (Cluster)*1+2+3

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1b..¼ Coin Drop )*1+2+3

2a. Pull Ups (Cluster)*1+2+3

2b. Straddle Headstand *:12-15*3

3a. Pull Ups (Cluster)*3+2+1

3b. Straddle HS + Shoulder Drop *3*4

Staddle - > Stab - > Shoulder *3*4

Bridge Head Track *3*4 (brutal + sticking to floor - sweaty AF)

Snatch #95*3, 105*3, 115*3

Still 06:00

012219

Warm Ups

3x Ankle Opener

3x Runner's Stretch

Shoulder Circles

2x Neck Bridges

2x RVS Neck Bridge

2x Wrist Opener

2x Piked HS

2x Squat Hold

Snatch Warm Ups

Snatch Balance + Sotts Press #45*3+3, 55*3+2, 65*2+2, 75*2+2*2

Snatch #95*2, 115*1, 135*1*2, 115*1

(keeping right hip/QL "connected")

BB Step Ups #65*6, 75*6*4 (challenges stability and Quad on right)

Shoulder Stands *3*3

Bridge Head Track *3*3

Straddle to Stab to Shoulder *3*2

work

10 singles at 70%

7-8 singles at 75%

5-6 singles at 80%

4 singles at 85%

3 singles at 90%