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