022619

Stretch

Roll Quads

Snatch #95*2*3, 115*1, 125*1*4

Front Squat #135*3, 185*2, 225*1

DB Side Bends #75*8*2

V-Sit Holds :24*2

Rotation *10*2

Still 04:00

022419

Mid morning bath

Nap

Afternoon

Long Roll Back & Sore Calves

Runner's Stretch

Bar Work

Power Snatch from Below Knee #65*3, #75*3*2 + few OH Squats...

Power Clean + Jerk #75*1+2, 135*1+2*2

Treadmill

.75 Miles @5.2mph 1% Grade

7 Min EMOM

6 Push Ups per...

Shower

Eat

022319

Uggh

My legs are sore.

2 Rounds

Ankle Opener

Runner's Stretch

Neck Bridge and RVS Neck Bridge

Straddle Stretch

4 Rounds

1a.  Candle Shoulder Stands *00:08

1b.  Seated GST Chest Stretch 00:24

Head Tracking Bridge *3*3 (pretty mobile)

Bar Work

Snatch #105*2*2, 125*2, 135*1, 145*1*3

(all rough, not snappy, right Quad tight & sore)

Snatched #20 under goal

Front Squat #135*3, 185*3, 195*3*3

Twisting Ring Row *10*4

021819 021919

Snatchuary Day 18 & 19th

Bar Work

Runner's Stretch

Ankle Opener

Muscle Snatch #45*5, 92*3*3

Snatch #95*3, 115*2, 135*2*3

Snatch f/ High Blocks (12")

#95*2, 105*2, 115*2*3

Rack Jerk #115*3, 165*2*4

1a.  Candle Bridge Shoulder Stand :08*4

1b.  Chest Opener *:24*4

V-Sit :24*4

Samson Stretch

Tricep Push Downs 15 12 10+10

021519

Bar Work

Hang Muscle Snatch 75*5*3

Snatch Grip SLDLs 75*5

Db SLDLs 50*10*2

021419

PARAS Breathing

Still *5 (:04/:08/:05)

Curl Ups *5 (:04/:08/:05)

Hugged *5 (:04/:08/:05)

X-body *5 (:04/:08/:05)

Runner's Stretch

Ankle Opener

Arm Circles

1a.  Neck Bridge *00:15*2

1b.  RVS Neck Bridge *00:15*2

Bar Work

Power Snatch #105*3, 125*2 (too heavy today), 115*2*4

Rack Jerk #115*3*2, 135*3, 165*2, 185*1*3

2a.  Stab *8 Breaths*5

2b.  Candle Stick Shoulder Stands *8 Bs*5

021319

Thurough Shoulder Warm Up

Bar Work

Snatch #95*2, 105*2, 115*2, 125*2*3

Snatch High Pull #135*2, 155*2*2

OHP #115*5*5

Front Squat #115*5*2, 155*3*2, 185*2, 195*1*3

V-Sit Holds (seated) :08*5

021218

Morning

Shoulder Circles

Short PARAS Breathing (10 reps on wall)

BN Pull Downs #120*10, 140*6*4

Horizontal Pull Ups *5*4 (Tempo)

DB Curls #25*10*4 (varied)

4pm

Ankle Opener

Runner's Stretch

Bar Work

Power Snatch #65*3, 95*3, 105*3, 115*3

020919

Snatchuary Day 9

Warm Ups

Arm Circles

Runner's Stretch

Bar Work... somewhat extensive

Snatch #100*2*2, 120*1, 130*1, 140*1*6 (not snappie today + traps not pulling high/close)

Snatch High Pull #165*2, 185 2*2

Rack Jerk #135*2, 165*2, 185*2

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

Sit Still 05:00

Standing Quad Stretch (contra/ ipsolateral)

*left shoulder wonky/ Rt hio/ groin/ QL feeling active & together consistently.

Rt medial knee Tendon is sensitive

020819

Snatchuary Day 8:

Runner's Stretch

Ankle Opener

Toeing Arm Circles

Bar Work (briefl

Snatch #95 *3, 105*3*3

Project Windmill:

1a.  Candle Shoulder Stand 8 Breaths*3

1b.  Straddle HS to Shoulder (emphasis on head tracking) *2*3

2a.  ¼ Coin Drops *3

2b.  Seated Straddle Stretch :25*3

Straddle to Stab To Back Spin (Hd Track) *3*3

Head Tracking Bridge *3*3

Parallelette Push Ups *10*5

05:00 be still.

020719

Snatchuary Day 7

PARAS Breathing

Feet on Wall+ Block (:05/:08/:05)*5*2

Ft On Wall + Rotating Roller (:05/:08/:00)*5*2

90/90 Rotation Stretch *:24/:24

Left Shoulder Wall Scrub *10

Bar Work (Muscle Snatch Variation) *9 3

Snatch Balance #45*3*3

(lightest SBs in 4 weeks/ no Sotts)

Snatch Grip RDL #115*5*3

Shimmey upstairs for bacon  oats, berries and whey...

020619

Warm Ups

Arm Circles

PARAS Breaths (no Balloon) (:04/:08/:03)*4

Simple Rotation *10*3

Head Tracking Bridge *4*3

Bar Work

Snatch #95 *2, 115*2, 135*2*4

Front Squat #135*3, 185*3, 205*3*3

Snatch High Pull #115*2, 135*2, 155*2*2

Hanging Knee Raise *15*2 (center/to right using mirror)

DB Side Bend #65*8 3

Roll Upper Back & Rt Quad and IT

020419

Warm up

Wall Balloon *4*2 (:03/ :06/ :04)

Runner's Stretch

Ankle Opener

Sn. Bar Work

Snatch #95*3, 115*2, 125*1*3

Snatch f/ High Blocks (10") 95*3, 105*2*4

DB Bulgarian Squats 35*4*4 (hard)

Z-Press 35*8, 40*6*4

L-Sit  Scaled (supported v on floor) *00:8*5

Sit Still 05:00

O20419

Warm Ups

Parasympathetic Breathing - (no Balloon)

1. Seated back against wall

(04/:08/:03) *3 sets

2. Lying face up + hips+knees = 90/90

(04/:08/:03) *3 sets

Head Tracking Bridge (Rotation) *4*4

Bar Work

Snatch #65*3, 75*2*3

1a. Horizontal Pull Ups *8*4

1b.  DB One-Arm Farmers Walk #60*30'*4

Treadmill ¾ Mile

5.5mph @ 1%

(stay on til HR sub 120

Stretch Quads, Runner's Stretch

020219

Snatchuary Day 2

(sore throughout Friday and aml

Warm Ups; Ankle Opener, Runner's Stretch

High Pull & PWR Snatch Bar Work 3 Sets

Power Snatch #95*3, 100*2*3

Rack Jerk (triple @ sub 75% PE)

Bar Work 2 Sets

#115*3, 155*3, 185*3

Front Squat (triple @ sub 75% PE)

#115*3, 185*3, 225*3

1a.  Neck Bridge 00:12*4

1b.  RVS Neck Bridge 00:12*4

Stretch 05:00

Lay Still 04:00

Get Outlook for Android

020119

#snatchuary

Warm Ups

Ankle Opener

Runner's Stretch

Bar Work 3 sets

Power Snatch *#95*3

Snatch

#95 *2

115*2

125*1

135*1 (caught left)

145*1 (filmed / lil in frontl

155*1

165*1

175*1

185*0 (frontl

185*1 (caught left)

Rest 04:00

Snatch High Pull #170(90%)*2*2

Wide Grip Pull Ups

*4*2 (slow)

*4*2 (rebound)

1a. Floor L-Sit (V-Sitl *3 breaths*3

1b.. Candle Shoulder Stands *3 breaths*3