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!