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