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092022
HS X:16x4
Stretching
Stabs
Baby Freeze

Straddle to Shoulder to Back x3-4x8
HdS +Straddle Oscikate x8x3es


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Ankle Crush
Runner's Stretch
Barefoot BB Squat 45x5x2
Bb Front Rack + OHP x5c2 (good mobility)

4RM Squat Test 135x4, 185x4, 225x4, 255x4! (challenging but more bilateral than a year ago)
Front Squat 135x6
Hang Power Snatch 95x3x2, 95x4x2
2 Rounds
Straddle Stretch
Heels Over Head
Handstands
-then-
Wall Facing Eccentric PtHS x1, x2x2

Incline BB BP 95x20x2

Jump Rope
50+50 clusters x16
= 1600 total

Stretch

090622

"Breaking"
Superset A :
HS x00:18 x4
Hops (varied) x12es x4
Heels OH
Superset B:
Rt Baby Freeze
Left Wall Press x6x4
KOT Lunge Stretch (Bounce)
Superset C:
Baby Freeze Turn x3x4
B-twist Walk Through
-then-
Roll Over Shoulder to Baby x3x 4
Superset D:
Pull Ups x3x3
Hollow Rocks (varied) x12
Tib Raise x12
Superset E:
Pull Ups x2x3
Dude Squats (vertical) x3x3
Toe Touch Bounce x5x3
Superset F:
Pull Ups x1x3
Standing Plate Twist (varied angle) 25Lbs x12x3

090622

Runner's Stretch
Ankle Crush
Arm Circles
Squat Holds

(swearing profusely)
Pwr Sn + Sn 95x3x2, 115x2, 125x2x2
1+1/4 Squats 115x"3", 185x2, 225x2x4
KB SA Snatch 35x7, 50x7
Half Kneeling DB Snatch 22.5x7, 30x7
Lying Hambstring Machine x7x2

Long Stretch
15:00 Cool Down
Abg HR 145

083122

083022
Walk 2.53 Miles (morning)

Toeing Arm Circles x12x2
Ant Tib Raise x24x2
Jump Rope 600 (deload)
Swim 30m x3
- nap 20:00 -
Body Board Catch waves 20:00

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Warm Ups
Superset A:
Scaled KOT Lunge (holding Rack) x3es x6
Chins x3x2 (on 1st and 4th Round)
Pull Ups x2x2 (on 2nd and 5th)
Pike Hold x00:10-24x2 (on 3rd and 6th)
Superset B:
Front Squat 115x5, 165x3x5
Dips x3x6
-then-
Sn High Pull + Pwr Sn 115x3x4
Superset C:
Straddle Hollow Rocks x12x4
Random W-Bar Exercises 60Lbx12x4

Long Stretch - Quads, Hambs, Seated Chest. Wrists

090122
Swim at relaxed pace (swim like Honu and run into Honu!) x20:00x2