031919

Warm Ups

Ankle Opener

Runner's Stretch

Neck Bridge and RVS Neck Bridge (no Hands)

90/90 Rotation Stretch

Straddle Stretch

Shoulder Circles

Candle Shoulder Stands

10" Box Step Downs *10*2

10" Box Jump (up/dn) *10 3

10" Side Box Jump (up/dn) *10 3

Stab 6-8 Breathes "8 Sets (varied tripod)

Ladders

In & Out *30*3

In & Out Side *20*2

Hops Forward *20*2

Hops Sideways *20*2

Ring Opener 10*3

Headstands (Samson) *5 Breathes *3

Handstands *5 Breathes*3

Parallelette Push Ups *10*3

Oh MB Underhand Toss #20*10*3

Sit Still 04:00

031719

Protracted integrated Stretch + Bar Work

(early workout)

Snatch #95*1*2, 115*1, 125*1, 135*1, 145*1, 115*1(power = miss)*2, 115 *1

Clean 115*2, 145*1, 155*1, 175*1, 185*1, 195*1, 205*1

Clean Pull #225*3

DL #255*3

OHP #115*5, 125*5, 135*5*3

DB Curl #35*5*4

Cable OH Triceps Ext *10*3

Easy Stretch + Sit Still

031219

Roll Right Calfe

Arm Circles

Bar Work

Hang Power Snatch #95*4, 105*4*4

Squat #135*5*3, 165*5, 185*5*3

Hang Power Clean + Push Press #135*2+2*4

DB Farmers Carry #80*35'*4

DB Curl #30*10, 35*10 2, 30*10

08:00 SIT STILL

031019

Ladder;

In & Out (forward) *40*2

In & Out (sideways) *40*2

JUMPS;

Up & Off (Forward) *12"*2

Up & Off (sideways) *12"*2

Rotation;

Simple *10

90/90 Stretch

Ft Up*12

Straight Leg *6*3

Assistance Break;

Candle Shoulder Stands

Straddle Headstand

Neck Bridge and RVS Neck Bridge (no Hands

Bridge Track to Stab *3

Gymnastics;

Hanging Scaption *10 3

12" Step Down *6*4

Pull Up Holds (no contact) :12*4

Dips *5*4

March - May 2019

Ladder

Jumps

Throwing

Rotation

Assistance Break

Gymnastics

Hang & Block Pulls (lt)

Squat

Jerk

Unilat Lower

Carrys

Off

Footwork

Break

Headstand /Spins

Treadmill

Pull Ups

Off

Full Lifts

Pulls

Presses

Shrugs

Curls

040819

Brief Warm Ups

Roll Calves and Back

Runner's Stretch

Neck Bridge and RVS Neck Bridge (no Hands)

Runner's Stretch

Bar Work

Snatch #105*2, 115*2, 125*1, 135*1*2 (finally settled into Rt leg on catch)

Power Clean #115*3, 155*2, 205*1

RDLs #145*5*3

MB Over Shoulder #70*5*3

MB Stone lift to Chest Height #80 *5*3