042919

Breath work - > elbow flexor spasm

Runner's Stretch

Squat #135*5, 185*5, 205*5*4

Shoulder Candle Bridge *5 Breaths

Bridge Tracking to Stab to "Shoulder"

(tough today) *3*4

ELBOWS BACK ON LINE likely do to trap & scap activation from the above...

AFTERPARTY: (LET'S ROCK)

Parallette Push Ups *15*4, *10*3, *5*2

042819

Brisk Walk to Gym -+ Tunes 1 Mile

Ankle Opener

Runner's Stretch

4 Rounds:

Handstand (by wall + Pressing Off)

Varied Stance UpsideBosu Balance

Headstand Work

90/90 Thorasic Neck Swivel

Barbell Shake Out:

Power Snatch #115*3*4

Power Clean #115*3, 155*3*3

Get Outlook for Android

Brisk Walk Home -+ Tunes 1 Mile

042719

Ankle Opener

Runner's

4 Rounds: 8 Breaths Each...

Shoulder Candle Bridge

Neck Bridge (Tripod)

RVS Neck Bridge (Tripod)

Alt Track Bridge *6*2

Tracking to Stab to Shoulder *1*3 (thoughtfully slow)

Low Row *15, *10*3

Farmers Carry Dbs 55*60', 75"60'*2

Asym KB Carry 16Kg*120'*2

Hex Bar Carry #155*60', 195*60', 245*60'

Bumper Pinch Grip Asym Carry

RT #45*30', Left #45*8'

BN Pull Downs *10*4

DB Curl #30 *10*2, 25*10*2

(biceps,forearms destroyed)

041019

Stretch Warm Ups

Runner's Stretch

Straddle Piked Headstand *3

Ankle Opener

RVS Neck Bridge (no Hands) *3

¼ Coin Drops *4*4

Power Clean #115 *2, 135*2, 155*2, 175*2*2

Front Squat #135 *3, 155*3, 175*3*4

Pull Ups (spotty left shoulder contact) *4*5

Hex-Bar D (socks) #155*5, 245*5*3

Still 06:00

040819

3 Rounds

Runner's Stretch

90/90 Rotation Stretch

Arm Circles

SHAKE OUT:

3/4 Mile Woodway Treadmill

(4.5-5.5mph x ¾ Mile)

SHAKE UP:

Snatch #115*3, 135*2*3

Snatch High Pull (12" Blocks) #135*3, 155*3*3

Depth Jump + Up 12"*18*3

3 Rounds

5 #20 Vertical MB Toss

5 Bar Dips

3 Rounds

10 #80 MB Over-Shoulder

10 Parallelette Push Ups

3 Rounds

6 Breaths Stab Play

10 Band Stretches (purple)

3 Rounds

6 Breaths Stab Balance

Lat Stretches

Sit Still 05:00

Cold Towel ON Head

Bone Broth