122622

Addendum:

122622

Warm Ups
Arm Circles
Runner's Stretch
Dead Hang x00:12-15 x6 (varied grip)

Hang Power Snatch 88x3, 110x2x5
Front Squat 135x3, 185x3x3
Back Squat 135x5, 185x3, 225x2, 245x1x3 (hard?

Superset A:
Incline BB BP 95x18x2
DB Curl 22x18x2
- then -
Physioball Leg Curl x10x2
Long Stretch... 04:00

111922

Superset A:
HS x00:18x2
Slow Squat x1x2
Superset B:
Wall Facing HS Straddle Slides x2x2
Slow Squat x1x2
Superset C:
HdS + Straddle Turn x2x2
Toe Touch x00:24x2
Superset D:
HOH + Rock x3x3
Slow Twirl (foot work)x3x3
-then-
Chair to Shoulder Roll x3x5
-then-
HOH + Balance then Bail Left x3x2
Superset E:
Pull Ups x3x3 (after 10 day hiatus)
Chest Stretch x00:24x3
KOT Lunge Stretch x3x3
-then-
Horizontal Pull Ups x10x2 (slightly False Grip?!)

110722

Morning
Superset A
HOH + Rock + Bail Left x4+1x4
Octopus x8x4
Superset B
Chair + Slow Toe Taps x4x4
HdS Clock x2+2x4
-then-
Chair to Shoulder Roll x4x5
Ring Rows x45

Evening
Run 1.4 Miles

110322

Morning:
Arm Circles 20
Arm Chops 20
Head Circles x6
2 Rounds of;
Runner's Stretch
Ankle Crush
Dynamic Hip Opener x20
Heels Over Head x5-6 + Lateral Rocking in Straddle
-then-
Chair + Foot Taps x10x6 (hard today?)

Seated Straddle Stretch x 00:30x3
Standing Straddle Stretch +Bounce x12x3

Chair to Push to 1/2 Shoulder Roll x3x6

HOHd + Rocking + Bail Over L Shoulder x3x6
(scary past Sunday / really fun today!)

Neutral Low Row x10x5

111222

2 Rounds
Runner's Stretch
Ankle Crush
Squat Stretch
Toeing Arm Circles x15

Superset A (Cluster):
Rocking HOH+ Bail Left x4+4
Chair Leg Switch x4+4
Superset B:
Neck Bridge Rock x10x2
Palmless Bear x00:18x2
Superset C:
RVS Neck Bridge x00:18x2
Full Bridge x00:18x2
Superset D:
Baby Freeze x00:18x3
Left Arm Stab Push Ups x6x3

111122

Runner's Stretch
Ankle Crush
Arm Circles

Snatch BB Warm Ups x5x4
PWR Sn 95x3x3, 110x2x3
Sn+BK Sn 125 x2x3
Back Squat 155x5x2, 185x3, 225x2, 235x2x2
Superset A:
Hanging Pike Iso :30x3
Jefferson Stretch DL 110X4X3
-THEN-
Wrist Mob
HOH x6x4

110522

Warm Ups
3 Rounds
Dead Hang x00:10+
BB Front Rack OHP 45x5
Hand Assisted KOT Lunge x3

Front Squat 115x5, 165x5, 185x2x4
Superset A:
Isonetric Hanging Pike x :24x3
Jefferson Curl (Down) 95x1x3
-th3n-
PhysBall Leg Curl x10x4
Rope Skips Clusters x50+50x4

110422

6-6:30pm last night
(destroyed tired)
Warm Up 04:00
Superset A:
HS (wall face out for the scale down) x2x4
Heels Over Head Rock x6x4
Superset B:
HdS Clock x3x4 (scaled volume)
Seated Straddle Leg Lift x :06x4
Superset C:
Rope Push Down x15, x12, x10, x15
Db Curl 25x10x4

103122

Long Stretch
Breathes x6
Rotation x10
Staddle Stretch
Ankle Crush
Runner's Stretch

10" Box Jump x5x2
10" 45 Degree Rotation BJ x5x2

Hour Break

Pwr Snatch 95x5, 115x3, 125x2c2
Deadlift 165x4, 205x3, 245x3, 285x2x2
Stretch DL (Jefferson Curl) 115x3x3
*on 25Lb Plate w Snatch Grip

Quad Stretch x:24x2
Sit for 04:00

102822

6pm didn't "feel" like training

Groovy Arm Circles
Wrist Warm Ups
Standing Chest & Lat Stretch

Superset A:
Spin and Spot x3es x2
Heels Over Head x5-6 Lateralx2 Rocks x2
Straddle Stretch
Calf Raise x20

Superset B:
Spin and Spot x3es x2 (going for 2nd turn)
Heels Over Head x5-6 Lateral
Palmless Scap Pinch in Bear x15x2
Tib Raise x15x2
Superset C:
B-Twist Footwork x3-5x3
Baby Freeze x00:12x3
Superset D:
B-Twist HD Drop Turn x3-5x3
Baby Turn x360 x3
-then-
Jump Rope Clusters
x50+50x4

Stretch
Chill 06:00

102622

1pm
Front Squat 115x5c2, 165x3x3
Squat 165x3, 215x2, 235x2x3
Rope Skips x100x4

5:45pm
Snatch Bar Warm Ups
Snatch High Pull 115x3
Hang PWR Sn 115x2x4
Bent SLDL 115x10x2
Physioball Leg Curl x10x2
Stretch 04:00

102522

04:00 Mobility Shoulders Wrists Ankles

Headstands;
Elbow HdS x00:24x3
Slapping Straddle to HdS x4x3
HdS Clock x4(turns)x3
Varied Grip Hang x00:18x3
Superset A:
Pull Ups x2x4
Muscle Sn. 65x3x4
(very little rest)

102122

Runner's Stretch
Ankle Crush
Wrist Warm Ups

Superset A:
Heels Over Head x4
Round the World in Dude Squat x12x4
Superset B:
Spinning and Spotting x3-4x5
B-Twist Run Up x3-4x5
Superset C:
B-Twist "Hop Over" x3-4x4
Octopus x4x4
Superset D:
Vertical Jump x3x2
Shoulder Stands x2es x2

091722

0916

Chin Ups x4x3

Calf Raise x20x2

Assisted KOT Lunge x3x4

DB Straight Arm Hollow Rocks x20x2

0917 

Morning:

2 Rounds 

Runner's Stretch 

Ankle Crush 

BB OHP + Front Rack Stretches 

-then-

Front Squat 135x5x2, 165x4x5

Hang Pwr Cln 115x3, 135x2x4

SG RnD Back DL 115x4x3 

47:00

Evening:

Roll Around Warm Ups 

Knee Pads 

-then-

Flat Palm Octopus 4 Revolutions x 4

Octopus-Mill x1 Rev x 4

Quad Stretch 

21:00

101122

100922

Power Snatch 95x3, 115x3x4

Snatch 115x3

Front Squat 135x5, 165x5x2, 165x4x2

Mile on treadmill at 4.2mph in new NBs

10:28

101122

Runner's Stretch 

Ankle Crush 

Palmless Plank x00:24x2

Staddle 

Rotation x20

Heels Over Head. 4 sets with arms up and rocking

Forward and Bk Roll (alternating) x8

Shoulder Freezes 00:05x4 Rt, 00:05x4 Left

Stab (baby freeze) x00:08x4

Superset A:

Back Roll (over Left) to Baby x3x3

4-Square Tag Toe Squat x20x4

Seated Straddle Leg Raise x6-8x6

Eccentric Chins x3x5

Side Step-Ups (height) 10"x15, 25"x3x2

100822

Morning:
Table Top Hold x 00.24
Ankle Crush
Runner's Stretch
Straddle Stretch
Wrist Warm Ups (Quadruped)
Superset A:
HS (back to wall) Kick Offs x:08x2x2
KOT Sq Rock The Boat x5es x2
Superset B:
HS (Chest to wall) Kick Offs x5es x2 *super-sketchy
KOT Sq Rock The Boat x5es x2
Superset C:
Approach Jump 12" x3x4 (set 1 & 3 Left)
Cartwheel x5x4 (set 1 & 3 Left)
-then-
No Hands Neck Bridge 00:24
NH RVS Neck Bridge 00:24
Back Bridge 00:24
Hanging Pike Ups x12
Total Time 41:00

6pm
Arm Circles x15
HS (hard to kick up?)
Light Stretching
Superset A:
HS Cart Outs To Left x3x2
Heels Over Head x:30+ x2
-then-
HdS w Straddle :06-08 x6
Dips x6x4
DB Straight Arm Hollow Rocks 7.5Lbs x10x3
HARD Hip Stretching
TT: 21:00

100522

Brief Stretch

Superset A:
Hanging CG Pike 00:12x4
60 Degree Bilat Calf Raise x20x4
(no rest)

Snatch High Pull 115x3x2, 135x2x4
-then-
Squat 135x5, 185x3, 225x2x4

Stretch
41:00

100222

254910478

Workout 1:

Arm Circles 

Wall Heels Raises

Straddle Stretch 

4 Rounds 

3-Step (flat palms)

Heels Over Head 

Handstands 

2 Rounds 

3-Step (flat palms) 

Windmill Octopus Drill

From Kneeling 

From Back (Bridge)

Forearm HdS 

HS Cart Out x2

Heels Over Head 

092222

092022
HS X:16x4
Stretching
Stabs
Baby Freeze

Straddle to Shoulder to Back x3-4x8
HdS +Straddle Oscikate x8x3es


092222

Ankle Crush
Runner's Stretch
Barefoot BB Squat 45x5x2
Bb Front Rack + OHP x5c2 (good mobility)

4RM Squat Test 135x4, 185x4, 225x4, 255x4! (challenging but more bilateral than a year ago)
Front Squat 135x6
Hang Power Snatch 95x3x2, 95x4x2
2 Rounds
Straddle Stretch
Heels Over Head
Handstands
-then-
Wall Facing Eccentric PtHS x1, x2x2

Incline BB BP 95x20x2

Jump Rope
50+50 clusters x16
= 1600 total

Stretch

090622

"Breaking"
Superset A :
HS x00:18 x4
Hops (varied) x12es x4
Heels OH
Superset B:
Rt Baby Freeze
Left Wall Press x6x4
KOT Lunge Stretch (Bounce)
Superset C:
Baby Freeze Turn x3x4
B-twist Walk Through
-then-
Roll Over Shoulder to Baby x3x 4
Superset D:
Pull Ups x3x3
Hollow Rocks (varied) x12
Tib Raise x12
Superset E:
Pull Ups x2x3
Dude Squats (vertical) x3x3
Toe Touch Bounce x5x3
Superset F:
Pull Ups x1x3
Standing Plate Twist (varied angle) 25Lbs x12x3

090622

Runner's Stretch
Ankle Crush
Arm Circles
Squat Holds

(swearing profusely)
Pwr Sn + Sn 95x3x2, 115x2, 125x2x2
1+1/4 Squats 115x"3", 185x2, 225x2x4
KB SA Snatch 35x7, 50x7
Half Kneeling DB Snatch 22.5x7, 30x7
Lying Hambstring Machine x7x2

Long Stretch
15:00 Cool Down
Abg HR 145

083122

083022
Walk 2.53 Miles (morning)

Toeing Arm Circles x12x2
Ant Tib Raise x24x2
Jump Rope 600 (deload)
Swim 30m x3
- nap 20:00 -
Body Board Catch waves 20:00

083122
Warm Ups
Superset A:
Scaled KOT Lunge (holding Rack) x3es x6
Chins x3x2 (on 1st and 4th Round)
Pull Ups x2x2 (on 2nd and 5th)
Pike Hold x00:10-24x2 (on 3rd and 6th)
Superset B:
Front Squat 115x5, 165x3x5
Dips x3x6
-then-
Sn High Pull + Pwr Sn 115x3x4
Superset C:
Straddle Hollow Rocks x12x4
Random W-Bar Exercises 60Lbx12x4

Long Stretch - Quads, Hambs, Seated Chest. Wrists

090122
Swim at relaxed pace (swim like Honu and run into Honu!) x20:00x2

CaFÉ art Opportunity tonight

https://artist.callforentry.org/festivals_unique_info.php?ID=10501


Sent from my iPhone

082422

Runner's Stretch x2 

Ankle Crush x2 

Horizontal Pull Ups x10x4 

Shoulder Bridge x00:36x2

Superset A:

20" Smith PUs x10x4

Neck Bridge x00:18x2

Or

RVS Neck Bridge x00:18x2

Superset B:

BB Muscle Snatch 45Lb x3-4x3

Back Bridge :12x3

-then-

Power Sn + OH Sq 95x3x2, 115x3x4

Superset C:

Front Squat  155x3x4

1+1/4 Dips x"3"x4

-then-

BB Lunge (To) 45x3, 65x3, 85x3x2

Straddle Unilateral PD (Floor) 110x10x3

Anti-Rotation (+knee up inside and outside) 20Lb x10+10 x2

Giantset:

Straight Arm Pull Downs 30x10

Herc Curl 30x10

RVS Grip Elbow Ext 30x10

-then-

Dude Twists x5x2

Stretch Quads 

082122

Back lot quick and dirty.

Jump Rope 1200 reps

Never more than 50+50

Boxers x400+ of the total

Hard wheels falling off singles at end x10 into anything straight 💩...

082222

Runner's Stretch
Ankle Crush
18" KOT Lunge x5

Superset A:
Side Step Ups x5x2
OSho Roll (f+b) x5x2
Superset B:
1+1/2+3/4 Step Downs x"3"x2
Shoulder Freeze x00:08x2
Superset C:
Standing Plate Twist
Shoulder Freeze x00:08x2
Superset D:
Dude (Toes) Squat Hold x:24x2
Shoulder Freeze x00:08x2
Superset E:
Baby Freeze (right) x:08x6
Baby Freeze Wall Press (left) x5x6
Superset F:
BK Pwr Clean 115x3, 135x3, 145x2x4
Straddle Hollow Rocks x12x6
Superset G:
Rack DL 135x3, 185x3, 205x2, 225x2, 265x2c2
Palmless Plank :20x6
Superset H:
Chins x3x6
Snatch Grip Sots Press 45Lbx3x6
-then-
04:00 Wall Straddle Stretch
04:00 Stretch

081722

2 Rounds
Hanging Knee Raise x10
Ankle Crush
Runner's Stretch
Barefoot Muscle Sn 45x5
2 Rounds
Hanging (Supinated) x00:15
Barefoot Power Snatch 45x3

Superset A:
Front Squat 115x5, 165x3x3
1+1/4 Dips x1, x2, x3, x4, x4+1
-then-
1+1/4 Squat 165x1, 205x1, 225x1
Superset B:
Power Snatch 95x3, 115x3x3
2Up1Dn KB Calf Raise (Front Rack) 20Kgx4x4
-then-
Snatch High Pull 115x3, 165x3 (hard!)
Straddle Unilateral PD x10x3
Superset C:
Cable Anti Rotation with Knee Up x10
Asymmetrical Hollow Rocks x10
(performrd Rt+Left Rock/ Left + Rt Rock)
Superset D:
Hambstring Curls x10x3
Lying Rotation x10x2
-then-
Stretch

081122

0810
22:00 "Yoga"
3 Rounds
Neck Bridge
Ankle Crush
Runner's Stretch
Superset A:
HdS + Straddle Pike x3x4
Dude Squats x3x4
Superset B:
HdS Oscillator x3x4
Thumping Lunge To x3x4

Body Board 100 Minutes

0811
Roll Back
Roller Piraformis Stretch 00:20x3
5 Breathes
Arm Circles x15
Superset A:
Halting 3 Height Step Downs x3x2
Baby Freeze x00:18x2
Superset B:
Side Halt 3 Ht Step Downs x3x2
Baby Freeze Turn x3x2
Superset C:
Roll to B Freeze x3x3
Right Stab Wall Press x5x3
-then-
39:00
Hang Pwr Sn + Sn 95Lb x3x2, 115x3x2
Sn Pwr Shrug(full + 2 hang BK) 155x3x2
Front Squat 155x3, 155x1+1(cramp)
Chins x3x4
Front Squat 155x1
Superset D:
4 Ht Back Squat
(full, 1/4, 1/2, full) 155x4x3
W-Bar Curl 40x10, 50x10, 60x10

Stretch Quads Hambs Piros x2

081122

0810
22:00 "Yoga"
3 Rounds
Neck Bridge
Ankle Crush
Runner's Stretch
Superset A:
HdS + Straddle Pike x3x4
Dude Squats x3x4
Superset B:
HdS Oscillator x3x4
Thumping Lunge To x3x4

Body Board 100 Minutes

0811
Roll Back
Roller Piraformis Stretch 00:20x3
5 Breathes
Arm Circles x15
Superset A:
Halting 3 Height Step Downs x3x2
Baby Freeze x00:18x2
Superset B:
Side Halt 3 Ht Step Downs x3x2
Baby Freeze Turn x3x2
Superset C:
Roll to B Freeze x3x3
Right Stab Wall Press x5x3
-then-
39:00
Hang Pwr Sn + Sn 95Lb x3x2, 115x3x2
Sn Pwr Shrug(full + 2 hang BK) 155x3x2
Front Squat 155x3, 155x1+1(cramp)
Chins x3x4
Front Squat 155x1
Superset D:
4 Ht Back Squat
(full, 1/4, 1/2, full) 155x4x3
W-Bar Curl 40x10, 50x10, 60x10

Stretch Quads Hambs Piros x2

080722

0806
Walk 2 Miles
Swim 200m x4 (rest as needed)

0807
Walk 1.4 Miles
Superset A:
Side Step Ups x8x4b(shaky at fst / "not in my feet")
Hanging Pinch SKn Elevated x8x3
Superset B:
Pull Up w Knees Elevated x1x4
Handstands 00:18x4
Superset C:
BW Squat Cluster 10+10+10x3
(clusters)
Chins x5x3
Superset D:
Lateral Hops x10x4
Dips x5x4
Stretch
Walk 1.4 Miles

080422

0803

1.2 Mile Walk

1.0 Mile Run

Pool Workout 30:00

Hot Tub Step Downs x3x3 cluster x2

SF Floor Touch x12x4

Straddle Rocks x12x3

Tib Ups x12x3

0804

1.4 Mile Walk 

Superset A:

Handstands x00:24x4

Hanging Pike Ups x10x3

-then-

Stall Rack Pike Holds

Superset B:

Pull Ups x3x5

Dips x3x5

Superset C:

Full Bridge x00:24x4

Eccentric Chins (10/10/10/10) x1x4

-then-

Parallel Bar Pike Holds (1:1 rest)

x00:30, x :24, x :18

Dead Hangs (varied grip)

x00:30, x :24, x :18

Side Step Ups x6x3 (clusters + ascending in height)

Hard Hambstring Steetch 

(manual assist past toes w bent knees)

Standing Quad Stretch 

1.4 Mile Walk 

O72022

Warm Ups
Runner's Stretch
Ankle Crush
Arm Circles x10
Chest Stretch
KOT Lunge Stretch
Hanging Pinch x10x2

Superset A:
PWR Sn + Snatch 95x5, 95x2 (full), 115×2+2, 125x1+2, 135 ×2x3 (all full)
Asymmetrical Calf Work ×8x4
Superset B:
Boxer Skip x12es x6
Chin Ups x2x7 (14)

Stretch

071822

1 Monday 7/18
Morning;
Breath Work 05:00
Neck Bridges 00:15x3

RVS Neck Bridge 00:15
Run Mile and Sing 

10:10 and Lift Every Voice 

7/19

Runner's Stretch x2

Ankle Crush x2

20 Rolls 

Heels Over Head x3

Superset A:

Shoulder Freezes x00:05 x3

Hige Atomic Crunch x12x3

-then-
Straddle to Shoulder to Baby x3x4

(PR!)
Superset B:

Scaled Bridge-Mill x4x3

Stab (baby freeze) + Rotation (180 degrees/ 6-12 o'clock) x3x3
Superset C:
TRX Row x12x3
Hige Shoot Threw x6es x 3

Lie Still 08:00

071622

Superset A:

BB Lunge "To" 75x5, 85x4, 95x3, 105x2x2

DB Curl 30x10x5

Superset B:

Squat 135x5, 185x4, 215x3, 235x2x2 (convincing tight left  ham not to cramp throughout)

DB Bilat OH Elbow Ext 45x10x5

Couldn't run due to gag reflex (see photos fur max distance could smell this fuck)

Back Roll to Stab x3x3

HdS Slap to Piked Straddle x3x3 

071522

Neck Bridges x2

Straddle to Baby x6x3

Superset A:

HdS Slap Straddle x6x3

Pivot Jump (back foot point) x4x4

Superset B:

HdS Hip Twist x2es x3

BTwist 'Mock" Twist x5-6x3 (360 hop on rt)

Superset A:

Handstands 00:40x4

Heels Over Head x00:30+x3

Superset B:

Cart Outs x5L/5R

Straddle Rock x12x3

-then-

Chins x3x4

071422

Quick Warm Ups

Superset A:
Snatch 95Lbx2x3
Calf Raise x5x3 (testing out left Achilles)
Superset B:
Snatch 115x2, 125x2, 135x2x3
2Up1Dn Eccentric Calf Raise 55Lb x 3x3
-then-
Snatch Power Shrugs 155x2x3, 185x2

Heels Over Head Stretch

071322

I already ran today...1.76 Miles total 

1/2 Mile warm up 

6x 

100m shuttle (3 changes in direction per)

4 Dips at max ROM 

071222

Long Stretch
Rotation x20es
Long Rotation x10es
Heels Over Head 3 sets
Atomic Twisting Curl Ups x10
Pistol Kick Through x10es

Windmill;
Stab (baby freeze) + Rotation
x2x2 (head down)
Stab (baby freeze) + Rotation
x2x2 (head up)

Roll to Back (2 kicks) x2x2
Roll to Back (3 kicks) x2x2

Back to Baby (over Left Shoulder/ freeze) x3x2

Pull Ups + Hanging Pike Ups ×3+6×4 (18)

070921

Beginning 2nd ramp (troubleshooting in previous 3 weeks as each training day was a bit long)
Started week early...

Runner's Stretch x2
Ankle Crush x2
Arm Circles x10x2
Hanging (in dif grips) x00:20x3
Barefoot BB Squat x4x2
Hanging Pinch x15x2

Squat 135x10, 185x8, 215x6, 236x4x2
Superset A:
HandStand x00:30x3
PhysBall Leg Curl Bridges x8x3
Superset B:
Frog Stand x00:15x2
DB SAnt March 15x40'
Or
Asymmetrical Calf Raise x15
Superset C:
Headstand Taps x7x2
Side Lunge to Target x3x2
-then-
Roll Over to Baby Freeze x3x2

061222

Power Snatch 45x3x3
Snatch 95x2x2, 115x2, 135c2x2
Clean + Fr Sq 115x2+2, 135x2+1, 155x2, 185x2x2
Superset A:
Hip Clean 115x4x3
Straddle Rocks x8, x12, x16
Superset B:
Around the Worlds x6x4
Physioball Leg Curl x8x4

061122

Morning 2 Mile Walk

Push Ups x11, x13

Stretch

Neck Bridge x00:24 x2

RVS Neck Bridge x00:24 x2

Rotation x20es x2

Superset A:

8 Rounds 

HdS 8 Breaths + 1 Straddle Pike + 8 Breaths 

Floor Touch x3es 

Superset B:

3 Rounds 

HdS Slap to Straddle Pike x6

Squat Stretch or Quad Stretch 

-then-

HdS Straddle Clock x3x3

Superset C:

Dips x6x4

?

15:00 Stationary Bike L4

060122

Warm Ups 

Runner's Stretch 

Ankle Crush 

Arm Circles 10 

Snatch 95x2x2, 115x2x3

Squat 155x10, 205x8, 235x6

Row 12:00

Superset A:

Straight DB Hollow Rock 7.5x20x2

Palmless Plank 00:45x2

Side Lunge x20x2

Standing Stretches 

052022

Warm Up
Kneeling Cable Crunch 55x25x2
Cable Cross Chop (facing column)
x15
Cable Elbow Ext x15
Cable Cross Chop (90 degrees to column) x15
Cable Elbow Ext x15

12:00 Assault Bike

Roll Over Shoulder x5es x2 (2nd sets were with as slow as possible)
Shoulder Stand R :24x2 (easy)
Shoulder Stand L x8x2 (very challenging)
Seated Low Row and Lean (Forward) x15, x12, x10

No weights recorded. Rib that was out may be back "in"

051922

Warm Ups
Ankle Crush x2
Runner's Stretch x2
Kneeling Chest Stretch x2
Arm Circles

BK Hang Power Snatch
45x3x3, 95x2, 115x2x4
BK Hang Power Clean
115x4, 155x2x4
Superset A:
Deadlift 205x2x4
Shrug 205x4x4
Run 09:00 (7.3 miles)
Seated Hambstring Curl Machine
x15x2

Foam Roller Upper Back + Shoulder action
10 Breaths
(rib is out likely do to sneeze or poor position during afternoon nap)

052922

Runner's Stretch
Ankle Crush
Arm Circles

Superset A:
Hanging Scap x6x3
Snatch Bar Warm Ups x6-7x3

Snatch 95Lbs x3x3
(riding down)

Superset B:
Chins x3x3
Sn DL 125x10, 135x8, 165x6

Superset C:
Zercher Squat 115x10, 155x8, 195x6
Push Ups x12x3

Hambstring Curl x10x3
Stretch

040822

Warm Ups
Superset A:
Muscle Snatch 45x5x4
Hang :24x4
Power Snatch 75x5x2
Snatch 95x5x2
Front Squat 115x5, 155x5x2
Superset B:
Forward + Back Shoulder Rolls x5x2
Hollow Rocks x20 (mixed leg position)
Superset C:
Shoulder Stands x5 (L or Rt)
Rocking Bicep Straight Arm Strength x10x2

040622

Upper body
Arm Circles
Wall Chest Stretch

Superset A:
1. Horizontal Pull Ups x10x4
2. Quad Stretch or Squat Stretch
3. Asymmetrical Calf Raise x15 or Tib Raise x15

Superset B:
Bar Dips x10x3
KOT Supported Lunge x3x2

Superset C:
Hanging Knee Ups x10x4
DB OH Elbow EXT 40x10x4

040722

 Quick Stretch 

(previous evening movement prep successfully)

PWR Sn + OH Sq 46x5-6x2, 95x3+1x3

Squat 135x5, 185x4, 205x3, 235x2x3 (short rest)

KB BUp SA Walkx30'x2

Hip Clean 135 x5, 165x4x2

Hambstring Curl x10x4

- heaviest 2 sets with 80

Stretch 

032022



4 hours in studio painting 

(half seated half on cement standing 

Stretch;

Ankle Crush 

Runner's Stretch 

Squat Stretch 

Arm Circles x10x2

Asymmetrical Calf Raise x10x2

Hanging Pike Ups x15x2, x10 in lifters)

Hip Clean 45x5, 115x3x3

PWR Snatch + OHSq 95x3x2, 115x2x4

Squat 115x4, 155x3, 205x3, 225x3x2

Rebound DB Push Press 40x6x3

Seated Hambstring Curl x15x3

Long Stretch 

031922

Breaking
Stretch
2 sets of everything
Neck Bridge
RVS Neck Bridge
Rotation x20x2
Superset A:
Frog Stand x2
Spins in adidstar
Superset B:

Superset C:

Superset D:

Low Row ascending x6x5
Eccentric HSPUs x4x2

040222

Stretch in Apartment

Headstands x2 sets (great feels, balance)
HdS x00:30x2
HdS x Straddle Pike x5x2
BB Forward Lunges x6x3

Front Squats 115x5, 155x3x3
Rack Jerk 115x3, 155x2c3
Superset A:
Incline BB BP 155x4x4
Heavy Farmer's Walk 115x25'x4
Superset B:
Bilat DB BOR 40x6, 45x6, 50x6
Stretch

040122

Kipping Bridges x6x6
(stick the landing)
Snatch x95x2, 115x2, 135x2x2, 135x2
-then-
Potentiation Drop Set;
Sn + Sn Pull + Pwr Sn
153x2, 115x2 (Pull) +2x45 (Pwr)
Chin Ups x4x3
(still bothers left teres)
Scaled Windmill (chairmill) x6x6
Russian Leg Curls x6x6
(last 3 sets "Palmless")

Particularly proud of what I put together here...and the road rash on my forehead)

033022

(Incomplete record)

Stretch
Neck Bridge x00:36x2 (rocks)
RVS Neck Bridge x00:36 (no hands)
Straddle Stretch
Heels Over Head

Over Shoulder Roll x20es x2
Shoulder Stands x00:10x4

HdS x time x4
Around the Worlds x10x4

Hanging Pike Ups x15c3
Arm Cardio:
Horizontal Pull Ups x10x4
Hand Elevated PUs x10x4

032922

Tuesday Lift before studio
Good Stretch
Squat 225x2x8
Hip PWR Clean 115x4x2
Hang Muscle Snatch 95x4x2
Arm Cardio:
Tricep PD x10x4
DB Curls x10x4
Standing Quad Stretch

032822

Good amount of stretching 

Row 2000m

Bike 16:00

Hills 16:00

No planned Arm Cardio.

Just after the flight home from London.

Well fed but tired and stiff.

031822

Roll Quads and IT Bands

Runner's Stretch 

Ankle Crush 

Heels Over Head (tight AF) x4

Superset

Over Shoulder Roll x20es x2

Spiderman Iso Squat 

Superset 

Right Arm Stab Ladder 1-3 (Leg Switches)

Left Shoulder Wall Internal to External Rot (Elbow Floss) x10x3

Superset 

Shoulder Freeze x:15-20x4

Wrist Mob 

Kneeling + Trunk Mobility 

Superset 

Straddle HdS Ladder 1-4

Palmless Plank Jacks x20c4

Superset 

Heels Overhead x:20(full)x4

Staddle Stretch 

Table Top x:20x4

031622

Sit for 05:00 w Oat Mocha and banana
Minimal Warm Ups
Runner's Stretch
BB OHP x Front Rack x5x2
Runner's Stretch
Ankle Crush
Hanging Eccentric Chins x2 (5/5/5)

Hamg PWR Clean 115x4x2, 135x4x2
Snatch Bar x4x2, 95x3, 115c2, 135x2x3
Superset A:
Russian Leg Curls x10x4
w/ one of the following
Side Step
Side Step Pivot
Karaoke
3 Hops + Lateral High Knee

PM Session 

Hanging Pike Ups x12x3
Squat 135x5x2, 185x4, 205x4x4
Pin Deadlift 205x4, 235x4x2
Bilat Halting DB BOR 35x6x3

Bike 15 Min

Standing Stretches 

030722

Warm Ups
2 Rounds
Ankle Crush
Runner's Stretch
Arm Circles x10
Palmless Plank :20

Russian Leg Curls x8x3
Hip Clean 45Lb x4x2, 115x4x2
Power Snatch 45x5x2, 115x4x2
(fst powers in 2 months)
Squat 135x4, 185x4x2
Hanging Pike Ups x10, x8, x6
Halting DB BOR 40x4x2
SL Party Hop (balance) x10, x8, x6

Stretch
6 Breaths

030622

Jump on week workout -
(sans run):

Ankle Crush
Runner's Stretch
Arm Circles (Left rear shoulder still off)
Bottoms Up DB SA Walk 15Lbs x45', 20lbs x 45'

Hanging Stretch
Chins x3x6
Supported KOT Lunge x5x3
BB Rack Shrug 135x10, 185x10x2
Handstands x7-8 breaths x6
Step Ups 10"x5x2, x20"x5
Frog Stand x6-8 breaths x3
Step Overs 20"x5, 30"x2x2
Dips x3x6
Asymmetrical Calf Raise x10x3

Afterparty:
Straight Leg Sit-ups x10
Rope Skip x100
BXR Skip x30
Straddle Stretch
Stepper Sit-ups x10ez
Rope Skip x100
BXR Skip x20
Straddle Stretch
Atomic Leg Shoot Sit-ups x10(total)
Rope Skip x100
BXR Skip x12
Straddle Stretch

Standing Stretches 04:00

021622

3 Rounds
Varied Lat Pull Downs (x3 sets feeling out left teres and left elbow that were a little pained and locked up)
Runner's Stretch
Ankle Crush

Superset A:
Atomic Side Sit-ups (Shootz Thruz) x6x3

Stab Holds x00:24x3
Superset B:
Scaled Windmill Taps x6x many
Mini Cloud 9
-then-
1 Round
Stab to Windmill Tap x3
Tahitian 2-Step to technical failure!
(00:75?)
Superset C:
Frog Stand x:24x3
Asymmetrical Calf Raise x10x3

Superset D:
Chin Ups x3x3
Incline BB BP 115x6, 155x3x3

Superset E:
Around the Worlds (ATW) right x6x2
MDPUs x3x2es

022122

021822

Forward  BB Lunges
Rack Jerk
Squats
DB BOR
Russian Leg Curl

On sore AF legs…

And we're out 🤘🏼

020822

Ankle Crush 

Runner's Stretch 

Arm Circles x20

Standing Chest Stretch 

KOT Lunge x3x2

Handstands 

HS x:24x3

HS Cart Outs x4x2 (Alternating)

Cartwheel Left Lead x5

Cart Rt Lead x5 (sketchie)

HS Cart Outs x4x2

Palmless Bear x:30

Palmless Plank x:30

Pull Up 90/90 Hold :10, :15, :20

Chins x3x3

DB BOR 65Lbs x5x4

Row 1000m 4:47 (easy) @ 15 strokes 

020722

2 Rounds
Runner's Stretch
Ankle Crush
Neck Bridge + NS Rock x10
Neck Bridge + EW Rock x10
Squat Stretch x00:30
Spiderman Squat x:30
Arm Circles x10
Wrist Circles x5

Roll Over Shoulder x2es x2
Shoulder Spin Freeze x2es x2
(much better on right shoulder)
HdS Curled x:30x2
HdS Radar x3x2
Windmill Scrubs "pre-taps"x5x2

1 Mile Treadmill Roast
(@ 121-124bpm)

Quad Stretch
Ready to start training tmr!

020122

020122

Seated SL Raise
Seated Straddle V-Ups
Long Stretch

Snatch High Pull + Snatch
95x3, 115x3, 120x3, 125x3x4
Snatch High Pull 145x3, 175x2x3
DB BOR 60x6x3 (tweaky left teres mjr)

Handstands
(taps, rocks and cart outs)x3x2 es
HdS + Straddle Pike x5x3
HdS + Straddle Oscillator x3x

DB Curls 35x6x3
Quad Stretches

Thanks

#stickwiththeprogram
#snatcheveryday
#overheadsquatgirlsummer
#cleanyourbodyweight
#barbarakruger
#OHSquats
#artoffitness
#snatchsquat
#squatdepth
#strongerthanmost
#strengthtospare

013122

Brief Stretch
10:30 Deadmill
Run Tread 4.5mph for 1.56 miles
(apple watch)
Brief Stretch

Afternoon -
Superset A:
Shoot The Shoulder x16x3
Shoot The Sit Up x16x3
1/4 Coin Drop x5x3 (rusty)
Backspin x10
Rock to Backspin x10+10
(teetering to upper back and head)

(saved til tmr)
Headz:
HdS Curled to Full
HdS Radar
HdS Taps
HdS Clock

012922

Deadmill 06:00
Forward BB Lunge (from floor with some ZOH "play") 95Lbs x3x4
Power Clean and Jerk 115x3, 165x3, 205x2x5
3-Pos Pause Sq 115x6, 165x6, 185x6, 205x6x4
(1/4, 1/2, Full)

Superset A:
Curls 30x12x4
SL Seated Calf Raise 45Lb Platex12x4

Stretch

012722

Warm Ups
Step Downs
Seated Leg Lift
KOT Lunge Stretch
Asymmetrical Calf Raise
Dead Hangs

Sn High Pull + Sn 95Lb x3x2, 115x3, 120x3, 125x3x3
Sn High Pull 165x3, 175x2x2
Sn PWR Shrug 205x2x2
Halting Sn DL 225x2x2 (00:93)
Superset A:
Sn Stretch DL (Standing on 45Lb Bumper) 135x6x4
20 Rocks or Palmless Plank
Superset B:
DB Curl 30x12x3
Quad Stretch

012522

Headstands
Two good roll outs from Straddle and Clock ☑️
Handstands
Eccentric + Kipping Max = 3

Light Tumbling
Lower Body Stretch

Incline BB BP 7 sets
155x6x4

012422

Warm Ups
KOT Lunge Stretch
TTB
90/90 Hanging In&Out

Treadmill
Negative Split
1/4 4.6mph
1/4 5.6mph
1/4 6.2mph
1/4 7mph

DB BOR 60x6x4
DB Curl 35x6x4

Stretch


Sent from my iPhone

011521

AM
Minimal Warm Ups
1-Mile Tread in 9:37


Incline BB BP 115x10, 165x4x4, 115x10
Standing W-Bar Curl 65x4x4
Quad Stretch
Straddle Stretch
Hambstring Stretch

PM

011421

Runner's Stretch
Ankle Crush
Arm Circles
6" Step Downs x15
Dead Hangs
Seated Single Leg Raise x10, x20 (over cup)
Hanging Knee Ups x10
KOT Lunge Stretch

Sn Bar Work x6x3

Sn High Pull + Sn 95x3, 115x3x5
Sn High Pull 165x3, 185x2x2
3-Pos Pause Sq 135x6, 185x6x4
(3 Count)

Arm Cardio;
Superset A:
Rope Push Down x10x4
DB Curl 25x10x4
Quad & Sq Stretches

Death by Leg Curl:
Seated 85x10x4

Feel like $1,000,000

011121

Superset A:

Farmer's Walk 

65Lbs x40', 85x20', 115x20', 125x20'x2

GhD 25x10x3

Hanging Scaprion x10x2

Hanging 90/90 In and Outs x5x2

Chins x5x2

1/4 Mile Tread x5.6x2

Breathing off then treadmill broke!?

1000m Row x2

010822

Warm Ups 

2 Rounds 

Runner's Stretch 

Ankle Crush 

Staddle 

Heels Over Head 

Bottoms Up KB Walks 

Straddle Around the World 20

Arm Circles 

Roll Over Shoulder 20 (forward and back)

Eccentric Chins x4 (:05/:05/:05)

Eccentric Chins x3x2 (10/:10/:10)

Lunges 45x4, 75x4, 95x3x2

Split Jerk 115x2, 155x2, 205x1x4

Squat 115x4, 155x4, 205x4, 235x4, 255x4

Standing Quad Stretch 

011021

Runner's Stretch
Ankle Crush
Squat Stretch
Standing Lat & Chest Stretch

2 Rounds
100 Rope Skips
Palmless Plank
Straddle Stretch
2 Rounds
HS
15 Arm Circles
2 Rounds
5 Seated Straddle V-Ups
15 Seated V Crunch
2 Rounds
HS Looking @ Hands
40-60 Boxer Skips
2 Rounds

2 Rounds
5 Wall Walks for Quality
USD BOSU Balance
Afterparty;
Push Ups 15, 12, 10
TRX Bilat Row x12x3
Stretch