123121

3 Rounds
Runner's Stretch
Ankle Crush
Seated Chest Stretch
Some Dead Hangs

Pause Jerk 115x3, 155x2x2
Superset A:
BK PWR Sn + OH Sq 95x3, 115x3x3
Standing BB Calf Raise (in lifters)
135x6x6 - 2 sets of in or out

3-Pos Squat 135x6, 185x3, 205x3x4

Incline BB BP 135x12x2
Low Row 180x12x2

Quad Stretch

122521

Runner's Stretch
Ankle Crush
Arm Circles

12 minutes RVS Deadmill
Seated Leg Curls 55x10, 65x10x3

Snatch HP + Sn. 95Lbs x1+2, 115x1+2x4
Snatch High Pull 155x3x2
Snatch Power Shrugs 185x3x2
Halting BK Snatch Deadlifts 195x3x2 (:03)

Arm Cardio;
4 Rounds
Triceps Push Down 45x10
SA DB Curl 25x10

Quad Stretch x2es
Elbow and Shoulder Circkes
#DENSITYdecember

121221

Runner's Stretch
Ankle Crush
Arm Circles

11 minutes RVS Deadmill
Seated Leg Curls 65x8x4

Seated Straddle V-Ups :03x6x4 (5 Count)

Snatch HP + Sn. 95Lbs x1+2, 115x1+2x3
Snatch High Pull 145x3x2
Snatch Power Shrugs 165x3x2
Halting BK Snatch Deadlifts 195x2x2

Arm Cardio;
2 Rounds
Triceps Push Down 35x15x2
SA DB Curl 25x15
Quad Stretch x2es

Rolled Calves and Soleus on sore arms....

#DENSITYdecember

120821

2 Rounds
Runner's Stretch
Ankle Crush
Squat Stretch
Seated Straddle Stretch

Superset A:
Hanging Scaption x10x2
Or
90/90 Pull Ups x5x3
Incline BB BP 115x10x2, 145x6x3

PWR Cln + Pause Jerk 115x2+2x4
PWR Sn 115x2x4
(started sets from hang, pulling a few from floor due to knee soreness)
Squat 135x5, 185x3, 225x3
Superset B:
BB RDL 165x6x3
BB Shrug 165x3x3
(erectors near cramp on rt)

Lie still 04:09

120721

Runner's Stretch
Ankle Crush
Run Rolling Hills L4

120321

Runner's Stretch
Ankle Crush
Squat Stretch
Staddle Stretch
Heels Over Head

Rack Jerk 135x2x2, 165x2x2
Front Squat 135x3, 165x3, 185x3, 205x3
Snatch Bar Work (brief)
Snatch High Pull 136x2x4
Incline BB BP 115x17x2
Lying Hamb Machine x15x2

120221

Runner's Stretch
Ankle Crush
Arm Circles x15x2
High Kicks x6x2
KOT Lunge x3x2
TTB x5x2
Chins x3x2
Eccentric Chins x2x2 (:05/:05/:05)

RVS Deadmill x15 MIn
Incline Tread x17 Min (2.8mph / 8%/ 120ish bpm)

4 Rounds
Handstands
Bosu Surfing
Quad Stretch

113021

Runner's Stretch
Ankle Crush
Seated Ankle Over Knee (really helped knee)
Superset A:
Scaption x10x2
6" Step Downs x15x2
Superset B:
Pull Ups 90/90 x6x3
Seated Straight Leg Raise x15x2

Snatch 95x3x2, 115x2x3 (knee much better)
PWR Cln + Pause Jerk 115x3, 155x2x3
3-Pos Squat (:05/:05/:05) 135x6x2, 185x6x2
Superset C:
BB Calf Raise 135x6x3
Bilat DB BOR 60x7x3

Quad Stretch
Oats w Protein
Shower

112721

Ankle Crush
Runner's Stretch
Straddle Stretch
Wrist Openers
Asymmetrical Calf Raise x15x2
Superset A;
Eccentric Chins x3x3 (:03/:03/:03)
Bar Work x5-8x3

Split Snatch + BB Lunge To 75x2+2+2x2
Snatch 95x2x2, 125x2x2
Split Jerk 95x3, 135x2, 185x2, 295x2
Front Squat 135x5, 185x3, 205x3
Superset B;
Rack Pull (light) 185x5
Neutral Incline DB BP 50x10x3

SA 3-Way DB Curl 25x10x3
Quad Stretch


Sent from my iPhone

112621

Early Workout
Warm Ups
Leg Curls x10x4
Handstands x:18x3
Superset A:
Either
HdS x:12x2
HdS Knee to Elbow x:12x2
HdS Straddle Pike x5x2
With
Boxer Rope Skip 50 (total 600)

Treadmill 1 Mile at 5.4 MPH
Horizontal Pull Ups x10x4
Quad Stretches

111721

Runner's Stretch
Ankle Crush
15" Side Step Ups x6x3
Squat Stretch
Arm Circles

High Pull + Pwr Sn 95x3, 115x2x3
Pwr Cln + Jerk 115x3, 165x2x3
Pwr Cln + F Sq 135x3, 165x3, 185x3x2
Leg Curl Machine x10x3
Incline BB BP 115x8, 145x4x3
Low Row 135x6x3
Quad Stretch

111621

Ankle Crush
Runner's Stretch
1.5 Mile Treadmill 4.8mph 2%
Stretch


Sent from my iPhone

111421

Ankle Crush
Runner's Stretch
Squat Stretch
Arm Circles
FAKE KOT Lunge (full)x3x2
Asymmetrical Calf Raise x6x3
Lunge To BW x5x2
Eccentric Chins x1+2, x4x4 (:05-6)
Split Sn. + Lunge To 75Lb x2+2

Snatch 95x2, 125x2, 135x2x3 (watch the 3nd rep loop)
3-Pos Front Squat Pauses 115x3x2, 165x3 (00:03), 185x3 (00:02)
1/4, 1/2, Full
Superset A:
2-Pos DL + Cl Pull 165x3, 185x3, 205x3 (Mid SHIN :03, Above Knee :03, Clean Pull)
Rack Heel Raise 115x6x3

Seated Leg Curl Machine x15x2
Incline DB BP 50x15, 50x12!

Ankle Crush
Standing Quad Stretch
08:00 ice bath for legs hips

111221

Head
Rope
Head

111121

Mile @ 5.2mph
DB 3-Way Curl (SA Curl) 25x10x4
14" Side Step Ups x5x2
Bilat DB BOR 40 x10x3
USD BOSU Balance x2

110621

Warm Ups
Ankle Crush
Runner's Stretch
Squat Stretch (good start tonally in right shank)
6" Step Downs x5x3
Various bar hangs x10x3
Arm Circles x10
Knee Over Toe Lunges (holding rack) x3-5 bounces x2
Asymmetrical Calf Raise x10 x2
Superset A:
Eccentric Chins (:06/:06/:02) x3, x4, x3
BB Lunge To 75x4x3

F Sq + Split Jerk 75x4, 135x3x2, 165x3, 185x3x2
F. Squat (no pauses) 215x2x3
PWR Sn. + BK Split Sn. 75x3, 95x3, 105x3, 115x3
Superset B:
Incline BB BP 115x8, 165x4, 185x3!, 165x4
Quad Stretch x:36 x3

DB BOR 55x5x4
Superset C:
DB Suitcase Shrug 75x10
DB Leaning Shrug 45x10
DB Incline Fly 25x10

110521

First Thing:
7:15am
Ankle Crush
Runner's Stretch
Straddle Stretch
Straddle Leg Raise x5x2

Treadmill:
1.5 Mile Rn at 5.2mph x 2% grade
Walk to recover HR 175-135
(few Stretches)
7.2mph sprints :20 x 3 (:35-45 rest)

Mid morning:
Headstands!

110321

Warm Ups
Runner's Stretch
Ankle Crush
Squat Stretch
Toeing Arm Circles
Rotation x10
Curl Ups
Hugged Up Breaths x10 (tried rt Over Left...seratus better?)

Snatch 95x3, 115x2, 125x2x3
90/90 Pull Up In&outs x6x2
Pause Squats (1/4,1/2,1/1) 135x3, 165x3, 185x3, 210x3x3 (:03-:05)

Power Clean + Pause Jerk 115x4, 145x2x3
Incline Smith Isonetrics :06x3x3 heights
Incline Smith BP 135x8
Hex Bar DL 265x8
Sled Push 245x25', 335x25'
Farmer's Walk 80Lbs x50'
Stretch

110221

Ankle Crush
Runner's Stretch
Squat Stretch
Arm Circles

Superset A
Asymmetrical Calf Raise x10
Tib Raise x15
Asymmetrical Soleus Raise x10

Superset B
Handstands :18x4
Single Leg Floor Touch x8x4

Superset C
HSPUs x1x4
Seated Single Leg Raise x8x4

Superset D
Wall Walk x1x4
Single Leg Bridge + Leg Circles x10x4

Superset E
GHD x8x4
2-Phase DB BOR 35x8x4

Superset F
TRX Curl x8x3
Seated V-Ups x16x3
Inverted BOSU Surf

Quad Stretches

102121

Warm Ups

Step Downs x10x2
Chins x4x2
Asymmetrical Calf Raise x10

Rigirt Clean 95x3, 115x3x3
Power Clean 115x3, 165x2x2
Clean 165x2, 185x1x2
Snatch 45x3x2, 95x3, 125x2x2
BB Forward Lunge 75x3x3
DB 2-Phase BOR 40x6x3
RVS Deadmill 12:00

Good Stretch

102021

Runner's Stretch
Ankle Crush
Squat Stretch

Handstands x:24x3
Step Downs 20"x3x3
HS Cart Outs x2x2
Heels Over Head Staddle x:18x2
3 Rounds
2 Cartwheels
1 Kipping HSPU
2 MDPUs

Tumble Over Shoulder x10es
Shoulder Stand :06x3x3
5 Rounds
Incline BB BP 165x4x4, 95x20
W-Bar Curl 65x6x5
Low Row 145x6x4

101821

2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Toeing Arm Circles x10
Handstands x3

HdS Room x 00:20x2
HdS + Straddle Pike x1 Slow Eccentric x3
HdS + Straddle to Swivel x3
Superset A:
Push Sled 235Lbx20'x2, 345x20'x2
Boxer Skip x10es x4
Superset B:
Pull Sled 235x20'x2
Boxer Skip x10es x2
Superset C:
Seated DB Shrug 70x10x3
Mid Trap "Ys" x10x3

101621

Warm Ups
Bottoms Up KB Walks 15Lbs x30'x3
DB 2-Phase BOR 45x5x2
Chins x3x3

Rigirt Clean 95x3x3
Power Clean 115x3, 145x2, 165x2x3
Power Snatch 95x3, 115x2x2
Front Squat 135x3, 185x3, 205x2x2
DB Curl 40x8x4
RVS Deadmill x 05:00
Sprint 7mph 00:15-20x5

101521

Rope
4 Rounds
Rope Skips 50+50 +50+50
Boxer Skip x20es

Drop to Push Ups (to 4") x10x4

101421

Walk 1.69 Miles
Pull Ups x2x6
14" Step Downs x3x3

101321

Upper body
Kipping HSPU x1x6
BOSU Surf x:18 x6
Dips x2x6
Run Mile Treadmill 10:08

101121

Warm Ups:
2 Rounds
Toeing Arm Circles x15
Ankle Crush
Runner's Stretch
Gymnastics:
Handstands :18x2
HS Cart Outs x2x2
Cartwheel x3L, x3R
Side Step Ups 20"x6x4
Eccentric Chin Ups (5 counts - top, to 90, at 90, to hang) x3x2
Mains:
Rack Jerk 46x3, 135x3, 165x2, 185x2x2
Pause Jerk 135x3!
Hang Split Snatch 75x3, 95x2x2
Snatch 95x4, 125x2c2 (clumsy)
Conditioning:
Dude Squats (supported) x7x3
Low Row 125x7, 145x7, 170x7x2

101121

Warm Ups:
2 Rounds
Toeing Arm Circles x15
Ankle Crush
Runner's Stretch
Gymnastics:
Handstands :18x2
HS Cart Outs x2x2
Cartwheel x3L, x3R
Side Step Ups 20"x6x4
Eccentric Chin Ups (5 counts - top, to 90, at 90, to hang) x3x2
Mains:
Rack Jerk 46x3, 135x3, 165x2, 185x2x2
Pause Jerk 135x3!
Hang Split Snatch 75x3, 95x2x2
Snatch 95x4, 125x2c2 (clumsy)
Conditioning:
Dude Squats (supported) x7x3
Low Row 125x7, 145x7, 170x7x2

100821

Warm Ups Long Stretch 

Asymmetrical Calf Raise x10x2

Asym Soleus Raise x10x2

Neck Bridge Rocks x10x2

Neck Bridge Lateral Rocks x10x2

Straddle - Shoulder - Back 

VSBs x5x5 (broken up for accuracy 4+1, 2+2+1 etc)

HdS 

HdS 

HdS 

Incline BB BP 155x4x4

Rope Tri Ext 

100421

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Single Arm Circles
Straddle Stretch

Roll Over Shoulder x6es x2
Shoulder Freeze x3es x2
Breaths x10
Full Rotation x10x2

BK Rigirt Clean 75Lbs x4, 95x4, 115x4x2
Power Clean 115x3, 135x3, 155x3x2
Low Cable Row (next 3 mon5hs narrow)125x10, 145x10, 155x10x2
DB Farmer's Walk 80Lbs x60'x4

Standing Quad Stretch
Samson Stretch

100321

Runner's Stretch
Ankle Crush

Run 1.5 Miles Outside
Avg pace 10:18

101321

RVS Deadmill 6 min x.6mph
Eccentric Chins :03x3x4
Split Jerk 115x3, 165x3, 185x2x2
Split Snatch 45x4, 65x4, 95x2x2
BB Lunge to 65x3es x3

HS Cart Outs x2x3

091721

Warm Ups
Ankle Crush
Runner's Stretch
Squat Stretch
Seated Straddle Stretch
(I forgot we were doing breath work now?)
Arm Circles
30' Sled Push 185x1, 275x1x2
Incline DB BP 55x5, 70x4x4
One DB Push Jerk 45x4es, 55x2es, 65x2es x2
Snatch 95x2, 115x2x4
Clean Pull + Squat Clean 115x4, 165x2, 185x1 (Squat), 185x2x2
Supported Dude Squats x4x4
Stretches

(26 total sets on day)

091621

Ankle Crush
Runner's Stretch
10 Breaths
10 Simple Rotation
Abmat Sit-ups x20x2 (chills. 10 supinated)

Treadmill 1.45 Miles 18:00ish (relaxed)

AS Bilat DB Curls 20x10, 25x10, 30x10
Superset A:
Pull Up Clusters (x1, x2, x3)x3
Lower Body Stretch
Bilat DB Curls 30x10, 25x10, 20x10

092521

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
15 Tip Toes Arm Circles
Superset A:
Seated Straddle V-Ups 00:10x3x3
Shoulder Stand (Freeze) x3
Superset B:
Side Step Downs x3x3
HS Cart Outs x2es x3

Front Squat 135x3, 185x3x3
C+J 135x3x2, 165x2, 185x2, 205x2, 225x2
TrapB DL 235x4, 325x4, 415x2
DB Farmer's Walk 85x80', 95x80', 110x40'x2
2-Phase DB BOR 50x4x4
Stretch around
10 Simple Rotation

092121

Substantial breakfast
7.5 hours sleep
Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
15 Arm Circles
20Lb Bottoms Up KB Walks
Handstands 00:18

Incline 4Rm 115x4, 145x4, 165x4, 185x4, 195x4, 205x3!
2RM Snatch 95x2, 115x2, 135x2, 145x2, 155x2x2
4Rm Back Squat 155x5, 195x4, 215x3, 265x4!

Pull Ups x2x4 (easy)
Accrue 1250 Rope Skips

Cool Down Stretch
Forearm Wrist Mobility x various
Stab 00:12x2
Straddle Stretch x2
Heels Over Head x2
Standing Quad Stretch x2

Peak Week

M
2RM Snatch
4Rm Back Squat
Incline 4Rm
Pull Ups x2x4 (easy)
1200 Skips

T
BaeWatch Run .75 Mile
60 Abmat Sit-ups
15 MP PUs

W
Frog
Crow
HdS Walk Around
HdS Pike Ups Max
DB Power Snatch 2 RM
Chin Up Eccentrics x3x3 (1/0/3)
Farmer's Walk

Th
Handstands
Cartwheel
Stab
1/4 Coin Drop
Straddle to Shoulder
1 Mile for Time

F
Max Reps 03:00 Shoulder Roll Overs
Deadmill 06:00
Clean and Jerk Max
Front Squat 65% Bk Squat x2x4
4Rm Trap Bar DL
2-Phase DB BOR 50x4x4

091421

Warm Ups
10" Step Downs x6x4
Bottoms up KB Walk 15Lb x'25x2

Chin Up Eccentrics x3x3 (00:03)
Hang Power Snatch 95x4, 115x2x4
Power Clean + Jerk 115x2, 155x2x4
Back Squat 135x4, 185x4, 205x4x2
2 Phase DB BOR 55x6x3
40' Sled Pull 180Lb x40', 230x40'x2
DB Recip Pwr Sn 55x4, 70x2c2

091521

Warm Ups
Runner's Stretch
Ankle Crush
Squat Stretch
Straddle Stretch
Toeing Arm Circles x15
Superset A:
10" Step Downs x10x4
Palmless Plank x00:24x4
Superset B:
Heels Over Head + Lateral Rock x5es x4
Rocking Palmless Table Tops x10x4
Superset C:
Floor Touch x10x3
Bottoms Up KB March 20Lb x10es x2
Superset D:
Floor Touch x10x3
DB BOR 60x6, 60x10x2
Superset E:
Around the World x10os x4
Palmless Push Up x3x4
Superset F:
Shoulder Tumble F&B x10os x4
MP PUs x3x4
Superset G:
Incline BB BP 115x7, 135x7x3
Flatside BOSU Surf x00:24x4
-then-
HdS Bent Knee x00:24x2
HdS x00:24x2
Rope Skip Clusters 50+50+50+50x4
30 into 5th set rope broke
Quad Stretches x2

091121

In the city today

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
7 Breaths
15 Crunches

Handstands x5
Wrist Mobilization x2
20" Plyo Box Soleus Stretch x2
Side Step Ups x3x5
DB Incline BP 55x5x3
DB Push Jerk 55x5x2
DB Recip PWR Snatch 55x5x2
BOSU Surf x3x5

Bottoms Up KB Walks 15Lbs x 15'x2x2
Front Squat 155x2x5
Snatch 95x2x5
Rack Pulls 155x7x2
Rack Shrugs 115x7x2
DB Bilat Curl 30x7x2, 25x7x2
Quad Stretch x2x2

090421

Warm Up 

2 Rounds for Quality 

Ankle Crush

Runners's Stretch 

Weighted Thoracic EXT (foam roll+mb)

Part A

1. Pull Ups 1-2-3-4-3-2-1

2. Sled Push 2 Work Sets at RPE 7-8 -> 4 45s x40'x2

3. Farmer's Walk (as above) 105es x40', 125es x40'

Part B

4. Snatch 95x4x2, 115x2, 135x2, 145x2c2

5. Dead Hang Clean 145x4, 165x2, 185 x2x2

6. Front Squat 135x5, 185x4, 195x4, 205x4

Part C

7. Incline DB BP 65x7x2

8. D-Ball Over Shoulder 100Lb x7x2

(7 reps total per set)

9. One arm Snatch (w/ dB or kB) 6

55Lbs x7es x2

090421

Evening 

Superset A:

Handstands x30x4

USD BOSU Surf x00:30x4

Seated V-Up x15x3

Superset B:

HS Cart-off x4

Full ROT x16

HSPU Essentric x2x2

Dips x4x4

Skip Rope

Cluster 50+50+50+50+50 x2

090421

Evening 

Superset A:

Handstands x30x4

USD BOSU Surf x00:30x4

Seated V-Up x15x3

Superset B:

HS Cart-off x4

Full ROT x16

HSPU Essentric x2x2

Dips x4x4

Skip Rope

Cluster 50+50+50+50+50 x2

83121

2 Rounds
Ankle Crush
Runner's Stretch
Wrist Wrip Toes x10x2
5" Step Downs x15

BKn Power Snatch + Sn High Pull 95x2+2, 115x2+2, 115x1+3, 115x0+4
Superset A:
Squat 135x5x2, 205x4, 255x4, 205x4
DB Unilateral Push Jerk 55x4, 65x4x4

Split Jerk 115x4, 155x4x2
Superset B:
Rack Pull 206x4, 255x4x2 ((no hook)
Incline DB 60x7x3

Chin Ups x3x4
Superset 3:
DB Curl 25x7x3
Straddle V-Up x7x3

083021

After 9.5 hours on plane

08:00 RVS Deadmill
1 Mile Hills Run on Treadmill 5mph
Superset A:
Handstands x00:36x3
Side Step Ups x6x3
Superset 8:
Elbow HdS 00:24
Bosu Squat x3x3
Superset C:
Frog Stand x3x3
USD BOSU Balance x00:24

TRX Row x7x4

070521

Warm Ups 

Ankle Crush 
Runner's Stretch 
Toeing Arm Circles 

:45 Handstands 

Superset A:
Headstand  :20 x 4
Box Step Overs 10"x10, 25"x10, 30"x10 (looking for rhythm)
Superset B:
Handstands to Cartwheel (wall)
x2x3
Heels Over Head :24x3
Superset 3
Forward +Backward Roll x6 (es)
Straddled Around the Worlds x12 (os)
Switch Holds x6x3(es :04 counts)

Banded Pull Ups 

Or

Horizontal Pull Ups x8x3
Incline BB BP 115x10, 135x8, 145x6x3

070121

2 Rounds 
Ankle Crush 
Runner's Stretch 
3 Rounds 
Bar 
10 Asymmetrical Calf Raise 

Alternating DB Snatch (GTO) 
45x6x2 (es)

OH Squats 
Front Squat 135x5, 155x4, 185x4x3

Sled Push

Quad Stretch 

08??21

Arm Circles x5
Ankle Opener
Runner's Stretch

5 Rounds
HSs 00:30
Quad Stretch or Squat Stretch
5 Rounds
4 HSs Cart Outs
6 Asymmetrical Calf Raise
5 Rounds
HSPU x1
6 Straddle V Sit
5 Rounds
10 Palmless Rocking Table Tops
50 + 50 + 50 Rope Skips
2 Rounds
Supported Neck Bridge (4wrd/ RVS)
150 Skips

090321

am

Runner's Stretch 

Ankle Crush 

Run 1.5 BK Br Park

Side Step Ups 10"x7x3, 15"x7x2

Superset A:

1-Ft Floor Touch x7x10

Shoulder or Wrist Openers x10-15x10

Straddle Stretch 

afternoon 

HdS Knee to Elbow x2

HdS x2

Elbow HdS x2

Stab x2

TRX ABd Row x10x4

2-PHz DB BOR 35Lb x3

PHz DB Curl 25x10x3

Asymmetrical Calf Raise x10x2

082721

Morning Swim Kapalua

Cluster 1:

3 20 Strokes (out and back)x2

Cluster 2:

2 x Free Swim to 4th to last tree x2

PM The Club Maui:

2 Rounds 

Runner's Stretch 

Ankle Crush 

3 Frog Stands

Elbow HdS x 00:24

Row 500m under 02:00x2 (rest 02:30)

OH Squats 95x4, 115x4, 12x4x2

Front Squat 115x4, 165x4, 205x4x2

Pause Back Squat 135x3, 185x2, 215x2, 235x2 (00:05)

BKn Power Clean 115x4, 165x2x4

Superset A:

Leg Exten 75x10x4

Pull Ups x4x4

Hambstring Stretches 

082621

Run .75
Handstands on coconut tree x00:30x4
HdS middle of field x00:18x4
Cartwheels Rt x4
Pseudo Cartwheels Left x4x2 (ribs/torso blocked)
Run .75
3 Clusters
(Fall Into) Push Ups x10+10+10
1 Cluster
Fall Into) Push Ups x6+6+6+6+6
-then-
back to unit for
1a. Single Leg Floor Touches x6x10
1b. Shoulder Thingies x10-20x5
1c. Varied Hops x6x6 (party hop, sprint hop, forward hop, Backward hop)

and stretching

082521

Rest as needed and accrued the following;
Morning 1100 Skips
Calves 76
Tibialis Work 60
V Ups 75
5" Step Downs 60

Evening
Open Ocean Swim
7 Rounds
32 Strokes
Rest as needed

081821

Not recorded in a timely manner - was simultaneously working on George's back...

Bridges + Leg Circles x5ew x2
Superset A
HSPU x1x4
Single Leg Floor Touch x6+6x4
Superset B
Piking HdS x2x4
MPPU x2es x4
Superset C
?
?

Late in day
Ocean Swim 400m

081921

Runner's Stretch
Ankle Crush
Squat Stretch
Run 1.5 Miles Outside on hilly path...16:48 (better avg pace)
-then-
As grooving Supersets
(5he order of wh8ch escapes me)
Plank 00:36x2
Plank and Pinch x15x2
Palmless Plank 00:36x2
RVS Sprint 25' x3x4
Supported Dude Squats x12x2
Asymmetrical Calf Raise x12x2
1/2 Nordic Knee Ext (finger tips) x3x4
Straddle Stretch 8 bounces x4
Heels Over Head 00:24x4
(tight!)
Around the Worlds x4es x4
Rotation +BK Rotation x6+6x2
Nexk Bridge x2
RVS Neck Bridge x2

082021

Stretch
06:00 RVS Deadmill .5mph
Chin Ups x4x2, x3x2, x1x2
with
18" Step Downs x5x2
Toeing Arm Circles x15 ew
Squat (in Runner's) 135Lb x00:15x2
Sled Warm Ups
-then-
Sled 90x42', 125x42', 170x42'
(High coefficient of friction 😂)
Superset A
Squat 135x5, 185x5, 225x3x3
Single DB Jerk 35x5, 55x5, 65x3x2
-then-
Snatch 45x6, 95x3, 100x3
Squat Clean 135x3, 165x3
Jumping Sn High Pull 135x3, 165x3
Piked HSPU Warm Ups x3 sets
Piked HSPU x4x2
Alternating DB Pwr Sn 65x6x2
DB BOR 65x4x4
Quad Stretch

081321

Runner's Stretch
Ankle Crush

Run 1.5 Miles Outside
15:58

081121

Ankle Crush
Runner's Stretch
Arm Circles
12" and 18" Step Downs x6
Snatch 95Lb x3, 115x2, 135x2x2
Snatch High Pull 155x2x2
Funny walks
-then-
4 Rounds Tabata Style
Row 10 Cal
15Kg Plate OH RVS Lunge x10
DB Floor BP 35x14
AbMat Sit Ups x14
DB Curl 35x7
-then-
Squat 165x5, 195x3, 235x2, 245x2x2
KB Clean 60Lbs x2x2
KB Farmer's Walk 60Lb x40'
Quad Stretches

080721

Runner's Stretch
Ankle Crush

Text me if you get lost?

1. 11 Clustered 32m backwards sprints
(means minimal rest at roughly 65%)
2. Run Mile on uneven path 10:24 something
-then-
4 Rounds
4 Straddle Pike HdS
3 KOT Lunge (n9 hands
4 Rounds
00:12 Elbow HdS
4 Dude Squats (no lean back)
4 Rounds
7 Push Ups
4 Nordic Knee Ext

#practiceseeingdaily
#desertforyouperverts
#callmeifyougetlost
#strengthtospare

080821

2 Rounds
Runner's Stretch
Ankle Crush

2 Rounds
Hanging Scaption x10
Wall Walks x2
Squat Stretch 00:24

E1.5M (14 sets)
Jerks
115x2, 155x2, 175x2, 195x2, 225x2x2
Front Squat
155x2, 175x2, 195x2, 225x2, 245x2
Back Squat (back off sets)
185x2, 155x5, 135x7

Banded Pull Ups -25Lbs x7x2, -25x4x2

Snatch High Pull + Sn 45Lb x2
95x2x2, 115x2x2, 135x2x2

Sandbag OS 80Lbx2
Sandbag Carry 100Lb x30'x2
BB BOR 135x7x3
Row 500m "under 02:00"x2

080421

Standing Straddle Stretch
Squat Stretch
Runner's Stretch
(Left Quad deep sore, right IT band has relaxed overnight to average tension)
Standing Chest Stretch

Balance and Clusters
5 Rounds
00:20 Handstand
00:20 Quad Stretch
5 Rounds
00:20 Handstand
5 Elevated 10" KOT Lunge (Left supported by arms)

50+50+50 Rope Skips
6 Rounds
00:20 Headstand (HdS)
10 Reps Wrist and Elbow Flexibility

50+50+50 Rope Skips
6 Clusters
00:08-10 Elbow HdS
(releases jammed elbow and quite tough again - signaling thoracic stiffness?)

50+50+50 Rope Skips
6 Clustered Sets
5 Count *Heels Over Head
(toe grab by 4th set)

50+50+50 Rope Skips
6 Clustered Sets
30 Count Elbow Plank

6 Clustered Sets
30 Count RVS Plank

80 Rocks and Crunches

Skip Rope x100x4

080321

Run 1.5 Miles Outside 

Standing Quad Stretch 

Runner's Stretch 

Ankle Crush 

Hand Elevated 2D Push Ups x14x2 

2 Rounds 

4 Multi-Plane PU (2 each side)

4 Assisted Dude Squats 

2 Rounds 

3 Multi-Plane PU (Alternating L R L)

4 Assisted Dude Squats 

Superset A:

Palmless Table Tops x7x4

Single Leg Floor Touch x7x4

Superset B:

Palmless Plank 

080121

Run 3/4 Mile

Neutral Pull Ups x4x3

Run 1/4 Mile 

Swim 20m x8

080621

Warm Ups
Ankle Crush
Runner's Stretch
12" and 24" Step Downs
Tib Raises
Asymmetrical Calf Raise

Crossfit Po'i Pu
Bandy stuff...
6 Rounds
1. Calories Bike x10x6
2. Banded Chin Ups Ups, Ring Rows or Orange Band Pull Aparts
BCUs x7x2(broken), RRs x14x2(broken), BPAs x21x2
3. Russian Kettlebell Swings 56Lbsx14x6
4. AbMat Butterfly Sit Ups x14x6
Score 270
-then-
Snatch Bar Warm Ups x7x2
BKn Power Snatch 95x7x2
OH Squats 95x7x2
Snatch PWR Shrug 176x2x2
CG RDL 176 x7x2

073121



Yesterday was sets of 7 for me 

Incline BP 135x7, 165x7x2, 145x7

BB Pwr Snatch 45x7x2, 95x7, 115x7x2

BB Pwr Clean 115x7, 135x7x2

BN Lat Pull Downs (as rest) x7x2

BB Split Jerk 135x7, 155x7

BB Front Squat 135x7x2

Farmer's Carry 255Lb x 56 steps x2 

DB Power Sn 40x7x2

Stretch 

That was Crossfit?

073021

Ankle Crush
Runner's Stretch
Arm Circles

06:00 RVS Deadmill
Tib Raise x15
Asymmetrical Calf Raise x10
11 Rounds Wood Carve Push (:30/:30)
Hanging Scaption x7x2
Hanging Half Pike Up x14x3
Neutral Pull Ups x3c3
Headstands x:30x4
1 Foot Tag x6x4
Handstands (HS) :30x4
24Lb Russian Twista x6x2
HS Cart Outs x4x2
DB Curls x10x4

072721

3rd Workout on the road
(1st barbells)
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Arm Circles x5 slow
Stall Rack Hanging Leg Raise x7
Stall Rack Hanging Pinch x7

Step Downs 12"x7, 24"x7, 30"x7
Step Overs 30"x7x2
Pull Ups x2x7

Snatch + BKSn 95Lbs x2, 115x2, 135x2x2 (easy)
Rack Split Jerk (tech) 115x3, 165x2c2
Squat 165x5, 205x3, 245x2c2 (easy)
RDL 165x7, 205x3x2
Incline DB BP 65x7, 75x7
ABd DB BOR 60x7c2

Quad Stretch
Heels Over Head Stretch

072221

Wednesday off due to left elbow 

(jammed and painful through end range supination)

Warm Ups 

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Arm Circles 

Wrist Circles 

Quadruped Pinch x15

Palmless Plank :30

Frog Stand x6x6count 

Neck Bridge  x00:30

RVS Neck Bridge x00:30

Rotation 

Hugging Breaths 5 (difficult?)

Incline BB BP 115x10, 136x6,155x4, 175x2x2, 135x6

Nooner

Squat 45x5x2, 135x5, 185x4, 225 3, 235x2x2

Sled Push 235x50'x2

Sled Pull 235x50'x2

DB Shrugs 70x7x3

Quad Stretch 

Protein Boom Shake 

(coconut milk)

072021

Warm Ups
2 ROUNDS
Ankle Crush
Runner's Stretch
Squat Stretch
5 Muscle Snatch

Power Snatch 95x3, 115c2, 125x2x2
PWR Clean + BK PWR Cln
115x2, 155x2, 175x2, 185x1, 195x2x2
Front Squat 135x3, 185x3, 195x2c2
DB Snatch 55x3, 70x2c2
Russian Leg Curl x3x3

071821

Warm Ups

Snatch 95x3x3
Push Jerk + Split Jerk 135x3x3
RVS Deadmill 08:00
1/2 Mile 6mph
Stretch

071921

4 HS
2 HdS bigger tripod
Piking HdS x6
Piking Straddle HdS x6
Curled Up HdS x 00:12
USD BOSU Balance
RTW x12 rt (head touching)
RTW x12 left (head NOT touching)
PIKED HSPU Walk Ins
Piked HSPU max reps
Ring Piked Support
Max Twisting Ring Row

071621

Warm Ups 

Runner's Stretch 

Ankle Crush 

Kneeling Arm Circles 

Squat Stretch 

Wrist Mobilization 

1/2 Frog (head down) 00:24

Frog Stand x:04x8

4 Rounds 

Handstands :12

Russian Leg Curl x3

(Left Hambstring cramp)

Bosu Surf Sq x3

3 Rounds 

Wall Walk x1

Bosu Surf Sq x3

Incline BB BP 115x8x2, 145x6x2 

W-Bar Curls 25x8, 35x8, 45x8, 55x8

Sled Pull 185x50'x2

Straddle Stretch x3

Heels Over Head (closed) x:24x3

Straddle Leg Lifts x:03x6 

(rt Quad cramp)

Squat Stretch 

071521



Tmr's lil routine 

65%x7x2 

Rest 1-3 Min 

Warmup...

One arm jerk (DB) 45x7, 55x7

DB BOR 46x7, 65x7

Sled Push 90Lbs x50' x2 

Squat 135x7, 185x7

Dead Hang Snatch + OH Sq 45x7, 115x5+2

Power Clean and Jerk 115x7, 145x5+2

Rack Power Shrug 185x7x2

Single KB Carry 36kg x 50' x 2

Hanging Pinch x14

Hanging Knee Ups x14

071321

Warm Ups

Ankle Crush
Runner's Stretch
Toeing Arm Circles

KOT 10" Lunge x5x2

Neck Bridge x00:15

RVS Neck Bridge  x00:15
Box Step Overs 20"x8 total, 25"x8total (looking for rhythm)

HdS x 00:12 Middle of Room x3
Superset A:
Handstands to Cartwheel (wall)
x4(es)x2
BOSU Squat Up x4, USD x4x2

Handstands :20 x 2x3

HdS (wall) +Straddle Pike x4x2 (a real mess of fatigue)
Heels Over Head :24x2x2

Quad Stretch

071021

RVS Deadmill 08:00
1/4 Mile up to 6mph

Runner's Stretch
Ankle Crush
Snatch 145Lbsx1x4
Rack Jerk 155x3x3
Rack Pull 225x3, 295x3, 345x3
Front Squat 155x3, 185x3, 205x3x3
DB Curls 30x10, 35x8x2, 30x8
Standing Quad Stretch x:30x4
Squat Stretch

070921



Ankle Crush 
Runner's Stretch 
Arm Circles x20

Handstands x00:36 x2

KOT Elevated Lunge 20"x10 es 

Superset A:

Headstands Near Wall :24x4

Bosu Squat  x6x4

Superset B:

Rolls Rt 20 (forward and back)

Upside-down BOSU Surf Sq x3

Rolls Left 20 (forward and back)

Upside-down BOSU Surf Sq x3

CROW x12 count c2

Upside-down BOSU Surf Sq x3x2

Superset C:

Staddle ARound World (SAW) x 20

(10 es)

Dips x6

SAW x 15 right

Dips x6

SAW  x15 Left

Dips x6

SAW x5 (es for power)

Dips x6 

Stabs rt x10 breathes x3

Stabs left (one foot down) x5x3

Superset D:

Chin Up Hold :24

10" Step Downs x6x2 (12 es)

Chin Up Hold :24

10" Step Downs 10Lb Bumper x6x2 (12es + plate at arms length)

Chin Up Hold :24

070821

Sore and stiff start
Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
:20 Handstand

Clean + Jerk 45x6x3, 135x2x3, 165x2, 185x2, 195x1x4
Trap BB DL 225x8, 235x8x3
1 Step Box Jump (4Rt/4Lft) 20"x4+4, 30"x4+4
Rotation x20
Straddle Stretch x2
Low Rope Pull 90x6, 110x6x3
Heels Over Head TAPx :15x2
Lie Still 3 Min
Quad Stretch

070621

2 Rounds
Runner's Stretch
Ankle Crush
Squat Stretch
10 Seated Leg Raise

Muscle Snatches 45x6, 75x6x2
BKn Power Snatch 95x3, 115x3, 125x3x2
Power Shrugs 185x6, 225x8x3
Dude Squats x12x3
Lat Pull Downs 130x6x4
Quad Stretch

070531

Warm Ups 
Ankle Crush 
Runner's Stretch 
Toeing Arm Circles 

Handstand x00:45

Superset A:
Headstands :40x 4

(2 straight, 2 inverted Samson)
Box Step Overs 20"x12(es)

(looking for rhythm)

Superset B:

3 Rounds 
R Forward +Backward Roll x10
One Foot DB Tags x6 (es)
L Forward +Backward Roll x10

One Foot DB Tags x6 (es)

Handstands to Cartwheel (wall)
x4(es)x3
Horizontal Pull Ups setting 7x8, *6x8x3
Incline DB BP 55x8, 65x8x2, 65x6

Standing Quad Stretch 

DB Trap Stretch

070421

2 Rounds
Runner's Stretch
Ankle Crush
Arm Circles
Squat Stretch

3 Rounds
200 Skips (x50x4+side switch as "rest")
10-15 V-Ups (varied speed and Holds
Superset A:
Breaking Multi-D PU x3x3
Foot Elevated KOT Lunge x6x3

Superset B:
Piked HSPUS x5x3
Jump Rope Boxer Step x10 (es)x3

Swim 10 lengths underwater with minimal rest

063021



Ankle Crush 
Runner's Stretch 
Arm Circles 

2 Rounds 

Handstands x00:36 

KOT Elevated Lunge 10"x5 es 

Superset :

Headstands Near Wall + Straddle Pike 

x4x4
Bosu Squat  x6x4

Superset :

Banded Pull Ups x6x3

One Foot Tags 6Lb MBx6x3

Superset:

RVS Neck Bridge :12(no hands)x2

Seated Straddle Stretch :24x2 

Neck Bridge :12(no hands)x2

070121

Warm Ups (brief)

6RM OH Squats
95# x6, 125x6, 145x6
3RM DB Snatch
55x3(alt), 65x3(es), 75x3(es)
Sled x50'
105x50x2, 235x50', 335x50'
Incline BB BP
95x16x2

Heels Over Head x:24x2

062921

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Kneeling Chest Stretch 

Superset A:

Roll Around the Worlds x6x4

6 Right = a set (super dizzy 

Frog Stand   x3  x4count x4

Clean + Jerk
115x4, 155x3x4 (1+2 or 2+1)

Superset B:
Trap Bar Deadlift  235x6, 335x6x2, 285x4

Palmless Plank x 00:24x3

Standing Rope Pull x6x4

Standing Quad Stretch x2x2

062931

Warm Ups
Ankle Crush
Runner's Stretch

Superset A:
Dips x6x4
Asymmetrical Calf Raise x10x4
Seated Staddle V-Ups x6x4

Muscle Snatches 45x6x2
Power Shrugs 135x6, 2o5x6, 225x6x2, 205x6
Snatch + BKn Snatch 115x3x3

Superset B:
Dude Squats x12x3
Hanging Pinch x12x3

Quad Stretch

042821

Mid morning;
2 Rounds 
Ankle Crush 
Runner's Stretch 
5 Breaths 
15 Curl Ups
2 Rounds 
Seated Straddle 
Neck Bridge (no hands)
Heels OH 
2 Rounds 
5 Simple Rotation 
Headstand 

1 Round
10 Tumble Over Rt (forward and back)
10 Tumble Over Left (4&bk)
10 Forwsrd Roll (clunky but good strong head Tuck)
-then-
Handstands on Yoga Blocks :24x3x2 (few with no wall) PR
Eccentric HSPU :05x3x3
Chin Ups 

Sled Push 
PWR Clean + Clean + Fr Sq 
115x2+2x2, 135x2+2x2
Clean Pull + Clean 165x1+1x3

062421

Warm Ups
RVS Deadmill 10:00
Run 1/4 Mile at 2% & 5.6mph

Split Jerks 115x2x4
Front Squat 155x2x3
DB Curl 30x6x4
DB DL (TOG) 60x6x3

062821

Warm Ups

Ankle Crush
Runner's Stretch
Toeing Arm Circles

Superset A:
Handstands :20 x 4 x3
Box Step Overs 24"x6 total, 25"x6 total x3 (looking for rhythm)
Superset B:
Handstands to Cartwheel (wall)
x5(es)x4
BOSU Squat Up x4, USD x4x2, Up x 4
Superset 3
Forward +Backward Roll x6x4 (es)
TRX Abducted Row x6x4

Incline DB BP 55x6, 65x6x3, 55x6
Heels Over Head :24x2x2
Seated V-Ups x12x2

Quad Stretch

062521

2 Rounds Ankle Crush
Runner's Stretch
Squat Stretch

15 Rotation
:24 Neck Bridge
Seated Straddle Stretch
:24 RVS Neck Bridge

Snatch BBx5x2, 115x2x4
Chin Up Hold :18x2
Dude Squat x6x2, x12
Incline BB BP 135x6x2
Standing Quad Stretch
Squa5 Stretch

062321

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x:24

CROW x"3 count"x3

Palmless Plank x:24
Kneeling Chest Stretch 

Clean + Jerk
95x4, 135x1+2x3
Trap Bar DL 225x6x3 (barefoot)

One Arm Standing Low Rope Row

90x6, 110x6x2 

Dips x6x3

Standing Quad Stretch x2x2

062221

Warm Ups 
2 Rounds 
Ankle Crush 
Runner's Stretch 
Squat Stretch 
Heels Over Head 
15 6" Stepdowns 

10 Seated Leg Raise 

Rack Power Shrugs (hook grip)
135x3, 185x6x2

Hang Pwr Sn 95x4, 115x3x2
Squat 115x5, 155x5, 205x6x2 
Incline DB  BP 55x6x4 
Row 500m (04:00 rest) x2

Afterparty:
Handstands x2

Standing Quad Stretch 

Handstands + Cart-out x1 (es)

Standing Quad Stretch 
Hand and Finger Stretch
04:00 be still

061821

Warm Ups 
Ankle Crush 
Runner's Stretch 
Arm Circles 

Seated Straddle Stretch 

Incline BB BP 115x10, 125x10x2 (death), 115x10

Sled Push 225x50', 275x50' 325x50'x2

Chin Up Hold x00:20x4
Snatch DL 165x3x3

Heels Over Head (Straddle)!
4 sets able to grab toes + touch floor
Butterfly Stretch x4
Standing Quad Stretch x2
Walk to 22nd and 9th and back

061721



Ankle Crush 
Runner's Stretch 
Arm Circles 

Handstands x00:36 

Rolls Rt 18

KOT Elevated Lunge 10"x10 es 

Rolls Left 18

KOT Elevated Lunge 10"x10 es

Superset :

Headstands Near Wall + Straddle Pike 

x4x3
Bosu Squat  x4x3 

Superset :

Wall Walk x2x2

Breaking  Multi-Plane PU x4x2

Push Ups x4x2

One Foot Tags 6Lb MBx6x2

Superset:

RVS Neck Bridge :12(no hands)x2

Seated Straddle Stretch :24x2 

Neck Bridge :12(no hands)x2

Staddle ARound World (SAW) x4x2 (for quality)

Horizontal Pull Ups (ROM!☺) x8x4

Quad Street 

Pigeon Stretch 

Sit still 04:00

52 min total 

061521

Warm Ups
Step Downs x15x2
Runner's Stretch
Asymmetrical Calf Raise x10x3
10 Hanging Pike Ups
10 Seated Staddle V-Ups
Muscle Snatches 45x6x2

BKn Power Snatch 95x3x2, 115x3x3
Power Shrugs 135x6, 205x8x3
Superset A:
Dips x8x3
Dude Squats x12x3
Seatef 2-H Rope Pull x6x4 (es)
Quad Stretch

061621

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x 00:24x2

Frog Stand   x3  x4count x3

Kneeling Chest Stretch 

Clean + Jerk
115x4, 155x3x4 (1+2 or 2+1)
Zercher BB Pick Up 135x6, 185x3x3 

DB TOG Suitcase DL 60x6x3

Row 1000m x2 (rest 04:25)

1. 03:59:9 / 17 strokes 

2. 03:56:3/ 17 strokes

Afterparty:

2 Rounds 

VHold :30

Rotation 15

Standing Quad Stretch x2x2

061421

Warm Ups

Ankle Crush
Runner's Stretch
Toeing Arm Circles
Superset A:
Handstands :20 x 4
Box Step Overs 10"x10, 25"x10, 30"x10 (looking for rhythm)
Superset B:
Handstands to Cartwheel (wall)
x2x3
Heels Over Head :24x3
Superset 3
Forward +Backward Roll x6 (es)
Straddled Around the Worlds x12 (os)
Switch Holds x6x3(es :04 counts)

Lat Pull Down 120x6, 130x6, 140x6x3
Incline BB BP 115x10, 135x8, 145x6x3

061321

2 Rounds
Ankle Crush
Runner's Stretch
3 Rounds
Bar Front Rack
10 Asymmetrical Calf Raise

Rack Jerk 115x3x2, 155x3, 185x3
Front Squat 135x5, 155x4, 185x4x3
Alternating DB Snatch (GTO)
45x6x2 (es)
Rack DL (Home 6-pin) 135x6, 205x6, 255x4, 285x4, 205x6x2
Incline Neutral DB BP 40x15x2
DB Incline Curl 35x8x2
Quad Stretch
Elevated KOT Lunge

061121

Warm Ups
Ankle Crush
Runner's Stretch
Seated Chest Stretch
Arm Circles

Banana
Almond Flat White

Protracted BB Warm Ups
and conversation ahead of...

Snatch 95Lbs x3x2, 115x2, 125x2, 135x1, 145x1x3 (fun)
Chin Up Hold x20 count, x30 count, x40 count? (Break through?)
Sled Push 195x50', 235x50'x3
Dips x5x3
Heels Over Head (Straddle)!
4 sets able to grab toes...ADULT PR!
Samson Stretch
Standing Quad Stretch
Sit still 04:00

Elapsed workout time 90-100Min?
(Fun but dragging a bit and lil sore from training...)

061021

Ankle Crush 
Runner's Stretch 
Arm Circles 

Superset :

KOT Elevated Lunge 10"x6x3

Handstands :20x3

Superset :

Headstands Near Wall Straddle Pike 

x3x3
Bosu Squat  x3x3 

Superset:

Rotation x16x2

RVS Neck Bridge :12(no hands)x2

Seated Straddle Stretch :24x2 

Horizontal Pull Ups (ROM!☺) x6x3

Row 11Cal x 4-5

Rest = Remainder of 00:35+ 01:00

1. :27

2. :22

3. :21

4. :25

5. :35- aborted 
1000m cool down row

04:47/ 15 strokes
Quad Stretch 

060821

Warm Ups
Step Downs x15x2
Runner's Stretch
Asymmetrical Calf Raise x8x2
Muscle Snatches 45x6x2

BKn Squat Snatch 95x3, 115x3x3
Squat 155x6, 185x6x3
Power Shrugs 135x6, 205x6x3
Incline DB BP 55x6, 65x6x3
Seatef 2-H Rope Pull x6x4 (es)
Quad Stretch

060921

2 Rounds Ankle Crush (oof)
Runner's Stretch 
Squat Stretch 
Arm Circles 

Palmless Plank x:24

RollOver Rt x10

RollOver L x10

CROW (head down / biped balance brief) x:20x2

Palmless Plank x:24
Kneeling Chest Stretch 

Clean + Jerk
135x2+2x2, 155x2, 185x2, 205x2 (slow to go under), 185x2
Trap Bar DL 135x6, 225x6, 315x6 

Russian Leg Curl x6x4 

(with fan🔥🔥🔥🔥🔥🔥)
Standing Quad Stretch x2x2

Sit Still and Breath 04:00

060721

Warm Ups
Handstands :20 x 4
Ankle Crush
Runner's Stretch
Arm Circles

Handstands to Cartwheel (wall)
x3x4
Box Step Overs 35"x6x4
Headstands :15-20x4 (fell once)
Straddled Around the Worlds x6 (es)
Forward +Backward Roll x6 (es)
Heels Over Head :24x3
Neck Bridge :24x3
Dips x6x3

060521

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
15 Toeing Arm Circles

RVS Deadmill 6% x 05:00
Jog Half Mile 2% x 5.2-5.6mph

12 Min EMOM
Odd 3 155Lb Front Squat
Even 3 155Lb Split Jerks
(in socks from here)
DB Snatch GTOH 35x3, 45x3x3
Rack Deadlift (9th Pin/ hook grip)
135x5, 185x3, 235x3, 285x3x3
Zercher BB Pick Up (9th Pin)135x3x3

DB Curl 40x6x3
Quad Stretches

060421

Ankle Crush
Runner's Stretch
Seated Chest Stretch
Seated Straddle Stretch
Heels Over Head
Neck Bridge :36 (no hands)
Finger Stretch
Palmless Plank :36
Superset :
Headstands Near Wall 4 Sets (Flow)
Straddle Roll Around x6x4

Jumps 25" x3x3
Sled 230x15mx4
Chin Up Hold x :24x3
Russian Leg Curl x3x3
Quad Stretch
Seated Straddle Stretch
Samson
Sit still 04:00

060321

(Evening)
Ice latte at home
Ankle Crush (oof)
Runner's Stretch
Squat Stretch
Arm Circles

DB BKn Clean + Press
25x12, 35x3+3, 45x3+3 (strict OHP), 50x3+3 (Push P.), 55x3+3x3
DB Suitcase DL 75x3x3
360 Wobbleboard Squat x3x3
Stab x :08x3
Row 200m
1000m 04:16
2000m 08:40
16 strokes/min
Tib Raises x20x2
Standing Quad Stretch

060221

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch
Heels Over Head
Seated Straddle Stretch
15 Roll Over Rt (forward and back 30 total)
15 Roll Over Left

Hang Pwr Sn 95x4, 115x3x3
Squat 115x5, 155x5, 205x3, 255x3
Rack Power Shrugs (hook grip)
135x3, 205x3x3
Incline BB BP 115x5, 145x3, 165x3x3
Rope Low Row 100x3 (es), 130x3x2!, 80x10 (right), 80x10 (Left)

Afterparty:
Seated V Up :05x3x4
Samson Stretch
Hand and Finger Stretch
Pigeon Stretch
04:00 be still

052121

Runner's Stretch
Ankle Crush
Rotation
Squat Stretch
Arm Circles

Squat 135x5, 185x5, 225x3x4
Hang Squat Clean 115x2x2, 155x2x2, 175x1, 165x1x4
Sn High Pull + Sn 95Lbs x2, 115x2, 125x2, 135x2
Deadlift 135x5, 185x3, 235x3, 285x3

Standing Quad Stretch
Squat Stretch
10 Arm Circles
10 Ankle Circles

051921

The day NYC lifted indoor mask mandate...

(My mask was on FOR ALL of the following)

Ankle Crush 

Runner's Stretch 

10 Arm Circles 

10 Rotation 

Standing Straddle Stretch 

35" Box Step Overs  x4x2

Hanging Pinch x10x2 (feeling rt shoulder teres strain)

Wide Neutral Grip Lat PD 9px10, 110x10x3 (sib-intensity of re-strain)

Power Snatch + OH Sq 95x2+3, 115x1+3, 135x1+3 (almost rode down and dumped it)

OH Squat (Rack) 135x3, 155x3, 165x3, 175x3

DB Farmer's Walk 70Lb x60', 80x48', 90x48'

-rest through 1 Hour client-

3200m Row Dampener 9

Target strokes/min 15-17

Catch breath 

Quad Stretch

Simple Rotation 

40 Curl Ups 

16 Side Curl Ups

Simple Rotation 

Knee Hugs