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