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.