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)