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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

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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

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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

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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

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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

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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

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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 

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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