061519

Wrist Openers

Ankle Opener

Runner's Stretch

Roll Thorasic

Clean and Jerk #115*4, 155*2, 172*2, 195*2, 205*2*3

Snatch #95*3, 105*2, 115*2, 125*1, 135*1, 145*1, 155*1, 165*1

Clean Pull 155*3, 185*3, 225*3*2

Deadlift 245*3, 265*2, 275*2*2

1a. Lat Pull Down #125*6*4

1b. Push Ups *6*4

03:00 Wall Straddle Stretch

Standing Quad Stretches

061119

9:00am Morning Mobility

PARAS Breathing :05/:08/:10*5

Finger Mash Rt Psoas

Wall Straddle Stretch 03:00

(holy groiner)

Samson

Supine Rotation *15 (pop)

Runner's Stretch

Ankle Opener

Wrist Mobility

90/90 Thorasic Neck Swivel Stretch

One Legged Bridge + Leg Freestyle

Bone Brorh

11:00am

Lat Pull Down #120 6*4

Candle Shoulder Stands *8 Breaths*2

Straddle Candle Rock Freestyle (Hands OH) Accumulated 80+ Reps

1a. Twisting High Ring Row *10*4

1b. Dips *5*4

2a¹. 18" Box Jump On & Off *12*2

2a². Inverted BOSU Balance +00:30*2

2b. Push Ups *10*4

MB Over Shoulder #80*24*2

Erg Skier (Damper at 8)

3a. 01:00 Work

3b. 01:00 Rest

Sit Still 05:00

060519

On 2 DBL Pull Shots & an Oz of Oatmilk ...

Warm Ups

Massage Rt Psoas

Runner's Stretch

Ankle Opener

Breathing

Heels over Head + Straddle *4*3

Candle (Hands OH+Straddle) *6-10*3

Lat Pull Down #95*6, 115*6*4

Snatch Warm Ups

Muscle Snatch #45*4*3

Snatch High Pull + Snatch #115 *1+2, 135*1+1, 145*1+1

Snatch 155*1, 165*1*4

(put on runners)

Run Mile 65-70% RPE (1% Grade/ 5.2-5.4)

(put on lifters)

Clean and Jerk Warm Ups #48*5*3

Power Clean + Clean + Jerk #115 *1+1+1, #145*1+1+1

C+J #165*1+1, 175*1+1, 185*1/1, 195*1+1

(put on runners)

Run Mile 65-70% RPE (1% Grade/ 5.2-5.4)

Cool Down & Be Still 04:00

Stretch Quads