042621

2 Rounds 

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Simple Rotation / Rotations 

BB OHP 95x3

Bb Front Rack Openers 

Power Snatch 95x3x2, 115x2x5

Superset 1:

Inclibe BB BP 115x6, 135x6x6

Skip Rope x80x3

or Skip Boxer x20 es x3 (40)

Afterparty:

Handstand Balance :24x2

Headstand Balance :24x2

Straddle Stretch 

Samson Stretch 

042221

Upper Body
Scaption x15x2
Pull Ups x2x3
Chin Ups x3x2

Knee and Ankle Health

BB OHP
DB Curls

Afternoon:
1000 Rope Skips
(50x4)x3
100x2

042421

Morning:

Warm Ups 

Neck Bridges :15-20x2

Straddle Stretch x2

5 Roll Over Rt Shoulder (👈👉🏼)

5 Roll Over Left Shoulder (👈👉🏼)

Headstands 

Headstand Clock x3x4

Straddle L-Sit x3x4

Afternoon:

500m Erg x5

Rest is 02:30

Cartwheel off Wall Handstand x3x4

Balance on One Foot x6x4

Wall Walk + 8 March H2H x2

Stretch 

042421

Ankle Crush
Runner's Stretch
World's Greatest Stretch
10 Breaths
15 Toeing Arm Circles
15 Curl Ups
15 Hollow Rocks

Deadmill Backtrack 9% x06:00
Jog 1/4 Mile

Power Snatch + Snatch 95x3x2, 115x2x3
Superset I:
Front Squat 155x4x3
Plate Pullovers 45x8x3
Superset 2:
Split Jerk 115x2x3
DB High Knee March 65x8x3

Asymmetrical Calf Raise "5 Count"x8
Quad Stretch

041821

Warm Ups
5 Breaths
5 Hugging Breaths
5 Simple Rotation
5 Simple Hip Tilt Walks
15 Curl Ups
2 Knee Hugs

2 Rounds
15 6" Step Downs
15 Single Leg Raises (cornered was challenging but relieved back pressure?)
10 Front Rack Openers
15 Asymmetrical Calf Raise

Back Squat 45Lbsx10x2
Superset A:
Front Squat 115x5, 155x3, 195x2x5
with either
20 25Lb Plate Pullovers (or)
15 20Lb Bent Flys (or)
10 35Lb 2-Phase DB BOR

Snatch Grip DL + PWR Shrug 115x2+3, 155x2+3x4

Afterparty;
OH Squats 45x5, 95x5, 115x5
Quad Stretch x2
DB Curls 20x15x2

041621

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

Hour with client

PWR Clean + BK Cln + Push P
115x2+2x2, 135x2+2x2
Clean Pull + Clean 165x1+1x3
Incline BB BP 95x20x2

5 min stretch

041021

2 Rounds
10 Breaths
5 Simple Rotation
Ankle Crush
Runner's Stretch
Squat Stretch
10 Toeing Arm Circles

5:00 RVS Deadmill 8% @ 5mph
15 6" Step Downs
15 Asymmetrical Calf Raise

BB Clean + Fr Sq + OHP
95x2+2+2, 115x2+2+2, 135x2+2+2
Superset 1
Front Squat 155x2x3
Db Push Press 45x5x3
Supetset 2
BB Shrug 135x10x2
DB BOR 45x10x2
After party:
CG DB Incline BP 40x15x2
Bilateral DB Curl 35x10x2
15 Asymmetrical Calf Raise
Hop Around for Ankle Stiffening

Strerch

040821

Back Care 

10 Self Hug Breaths 

10 Simple Rotation 

10 Hollow Rocks (hurts Loggisimus)

5 Slow Curl Ups 

10 Supine Rotations 

2 Rounds 

10 Straight Leg Raises 

5 Spider-Man + Twist

2 Headstands + Roll Out 

Superset 1:

Incline BP 45x15, 95x12, 115x10, 125x8, 145x6x2, 125x8

Jump Rope x60x7

Power Snatch 45x4x2, 95Lbs x4x2 

(riding a few down)

2 Rounds 

4 Chin Ups Ups 

15 Tricep Ext (Cable 2 Bar)

040621

Monday 

2 Rounds 

Ankle Crush 

Runner's Stretch 

5 Simple Rotation 

1 Round

10 Supine Breaths 

10 Toeing Arm Circles 

2 :30 Handstands 

2 :30 Headstands 

2 x3+3 Asymmetrical PushUp

Pull Ups+ Pikes x3+6x2

Evening 

Back Health

Leg Extension x15x3

8 Min EMOM 

2 #135 Front Squat 

1000m Row 

032621

Warm Ups
Weighted Single Arm Circles
Hanging Scap 20 Total
Runner's Stretch
Ankle Crush
Straddle Stretch
Heels Over Head

3 Rounds
6 Green Banded Pull Ups
6 Seated Straddle Leg Ups
3 Rounds
5 Green Banded Chin Ups
6 Seated Straddle Leg Ups

Power Snatch 95Lbsx4x2
Power Clean 136x4x2

Afterparty:
40 Curls
Seated Straddles
40 Rolls onto Upper Back
(hops set up a rib thing won't train until following Friday)