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