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 

051721

Warm Ups 

2 Rounds 

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Straddle Stretch 

15 Curl Ups 

10 Rotation 

:24 Neck Bridge 

:24 RVS Neck Bridge 

4 Rolls Rt Shoulder 

4 Rolls Left Shoulder 

4 Headstands for Quality

Breaking Push Ups x5+5x2

(breaks between R & L)

Walll Walks x3x2

PWR Sn. + Hang Pwr Sn 95x4, 105x4

Hang Pwr Cln 125x3, 145x2x2

Scaled Dude Squats x8x3 (holding rack)

Incline BB BP 115x8, 135x6x2

Standing Quad Stretch 

051421

2 Rounds 

Runner's Stretch 

Ankle Crush 

Squat Stretch 

10 Arm Circles 

Superset A:

Handstands :30x2

Curl Ups x30x2

Superset B

Handstands to Cartwheel x4x2

(2 left 2 right)

Rotation x15x2

Wall Walk x2x2

Snatch Complex 

2 MuSn + 2 Hang Pwr Sn + 2 OHsq

75x6, 95x6x3

Multigrip BB Incline BP 105x16x2

Rope Push Down x16x2

Stretch

Sit Still 08:00

051221

2 Rounds
Ankle Crush
Runner's Stretch
Squat Stretch

5 Arm Circles
5 Breaths
10 Simple Rotation
15 Curl Ups
15 Rotation
15 Butterfly Curl Ups
20 Oblique Curl Ups

3 Rolls Over Rt Shoulder
3 Rolls Over Left Shoulder
6 35" Step Overs Rt fst (6 total)
3 Headstands to Forward Roll
6 35" Step Overs Left (6 total)
3 Headstands for Balance
Piked HSPUs x3x3

3 Rounds
3 Pull Ups
50' 65Lb Farmers Walk

Sled Up to 435Lb x 20'x2
Power Clean +Hang Pwr Cln + F Sq
115x5x2, 145x4x2
Power Clean 165x2, 195x1x2
Chins x3, x1! (Left rear dealt strain) skipped last 2 sets -> thinking "catching clean from rack or just front rack caused this? - perhaps needed more time between.
2 Rounds
Samson, heels over head, Rotation

050821

Warm Ups
6" Step Downs x15
Round Back Deadlifts
Runner's Stretch
Ankle Crush

Power Snatch 45x5, 95x4, 105x3 115x2, 125x1
Squat 135x5, 165x4, 185x3, 195x2, 220x1x3
Playe Pull Over 35x10x2
Incline DB BP x10x2
DB Curls 25x10x2

Rvs Deadmill x06:00
Jog 2% for 1/3 Mile

Jump Rope x400

051031

Warm Ups (brief)
Ankle Crush
Runner's Stretch
Squat Stretch
5 Arm Circles
10 Simple Rotation
5 Breaths
15 Curl Ups
15 Butterfly Curl Ups
15 Side Crunches

Power Snatch 95x4, 115x3x5
Snatch High Pull 155x2x3
Round Back DL 115x5, 115x5 (SG)

Superset A
Incline BB BP 115x6, 135x6, 155x6x2, 135x6, 115x6
Rope Skip x70x6

Samson Stretch
Runner's Stretch

050521

2 Rounds
Runner's Stretch
Ankle Crush
Squat Stretch

6 KOT Lunge
6 Supported KOT Hindu Squats
6 Supported Dude Squats
Bar Work)Fr Rack/ On Knees/ OHP / C Warm Ups)
Arm Circles

Power Clean 135x3, 164x2, 185x1
PWR Clean + F Sq 235x1+4x2
Sn + Hang Sn
115x3, 125x2, 135x1 + OH Sq

Dude Squats (supported) x13x3
Seated Straddle Pike Up x6x3

Good Stretch

050321

Download "Upper"
2 Rounds
Ankle Crush
Runner's Stretch
Arm Circles
4 Handstands
4 Roll Forward and Backward
Heels Over Head

Asymmetrical Push Ups x4+4x3
Incline BB BP 115x5, 135x5x2
Supinated Lat Pulldown x12x3
Pull Ups x3x4 (long rest)

050121

2 Rounds 

Runner's Stretch 

Ankle Crush 

Arm Circles 

But In:

07:00  Backward Deadmill 9%

.25 Mile Jog 

Front Squat 135x3x2, 185x3, 225x2, 245x1x3

Snatch High Pull 115x3, 135x3, 155x3x3

Snatch Power Shrug 185x1x3 (:03 Eccentric)

Erg 500 M

Rest is 05:00

DB Curls 20x15, 30x15

 - then - 

Drop Set 25x10-> 15x10-> 10x10-> 0x15