103122

Long Stretch
Breathes x6
Rotation x10
Staddle Stretch
Ankle Crush
Runner's Stretch

10" Box Jump x5x2
10" 45 Degree Rotation BJ x5x2

Hour Break

Pwr Snatch 95x5, 115x3, 125x2c2
Deadlift 165x4, 205x3, 245x3, 285x2x2
Stretch DL (Jefferson Curl) 115x3x3
*on 25Lb Plate w Snatch Grip

Quad Stretch x:24x2
Sit for 04:00

102822

6pm didn't "feel" like training

Groovy Arm Circles
Wrist Warm Ups
Standing Chest & Lat Stretch

Superset A:
Spin and Spot x3es x2
Heels Over Head x5-6 Lateralx2 Rocks x2
Straddle Stretch
Calf Raise x20

Superset B:
Spin and Spot x3es x2 (going for 2nd turn)
Heels Over Head x5-6 Lateral
Palmless Scap Pinch in Bear x15x2
Tib Raise x15x2
Superset C:
B-Twist Footwork x3-5x3
Baby Freeze x00:12x3
Superset D:
B-Twist HD Drop Turn x3-5x3
Baby Turn x360 x3
-then-
Jump Rope Clusters
x50+50x4

Stretch
Chill 06:00

102622

1pm
Front Squat 115x5c2, 165x3x3
Squat 165x3, 215x2, 235x2x3
Rope Skips x100x4

5:45pm
Snatch Bar Warm Ups
Snatch High Pull 115x3
Hang PWR Sn 115x2x4
Bent SLDL 115x10x2
Physioball Leg Curl x10x2
Stretch 04:00

102522

04:00 Mobility Shoulders Wrists Ankles

Headstands;
Elbow HdS x00:24x3
Slapping Straddle to HdS x4x3
HdS Clock x4(turns)x3
Varied Grip Hang x00:18x3
Superset A:
Pull Ups x2x4
Muscle Sn. 65x3x4
(very little rest)

102122

Runner's Stretch
Ankle Crush
Wrist Warm Ups

Superset A:
Heels Over Head x4
Round the World in Dude Squat x12x4
Superset B:
Spinning and Spotting x3-4x5
B-Twist Run Up x3-4x5
Superset C:
B-Twist "Hop Over" x3-4x4
Octopus x4x4
Superset D:
Vertical Jump x3x2
Shoulder Stands x2es x2

091722

0916

Chin Ups x4x3

Calf Raise x20x2

Assisted KOT Lunge x3x4

DB Straight Arm Hollow Rocks x20x2

0917 

Morning:

2 Rounds 

Runner's Stretch 

Ankle Crush 

BB OHP + Front Rack Stretches 

-then-

Front Squat 135x5x2, 165x4x5

Hang Pwr Cln 115x3, 135x2x4

SG RnD Back DL 115x4x3 

47:00

Evening:

Roll Around Warm Ups 

Knee Pads 

-then-

Flat Palm Octopus 4 Revolutions x 4

Octopus-Mill x1 Rev x 4

Quad Stretch 

21:00

101122

100922

Power Snatch 95x3, 115x3x4

Snatch 115x3

Front Squat 135x5, 165x5x2, 165x4x2

Mile on treadmill at 4.2mph in new NBs

10:28

101122

Runner's Stretch 

Ankle Crush 

Palmless Plank x00:24x2

Staddle 

Rotation x20

Heels Over Head. 4 sets with arms up and rocking

Forward and Bk Roll (alternating) x8

Shoulder Freezes 00:05x4 Rt, 00:05x4 Left

Stab (baby freeze) x00:08x4

Superset A:

Back Roll (over Left) to Baby x3x3

4-Square Tag Toe Squat x20x4

Seated Straddle Leg Raise x6-8x6

Eccentric Chins x3x5

Side Step-Ups (height) 10"x15, 25"x3x2

100822

Morning:
Table Top Hold x 00.24
Ankle Crush
Runner's Stretch
Straddle Stretch
Wrist Warm Ups (Quadruped)
Superset A:
HS (back to wall) Kick Offs x:08x2x2
KOT Sq Rock The Boat x5es x2
Superset B:
HS (Chest to wall) Kick Offs x5es x2 *super-sketchy
KOT Sq Rock The Boat x5es x2
Superset C:
Approach Jump 12" x3x4 (set 1 & 3 Left)
Cartwheel x5x4 (set 1 & 3 Left)
-then-
No Hands Neck Bridge 00:24
NH RVS Neck Bridge 00:24
Back Bridge 00:24
Hanging Pike Ups x12
Total Time 41:00

6pm
Arm Circles x15
HS (hard to kick up?)
Light Stretching
Superset A:
HS Cart Outs To Left x3x2
Heels Over Head x:30+ x2
-then-
HdS w Straddle :06-08 x6
Dips x6x4
DB Straight Arm Hollow Rocks 7.5Lbs x10x3
HARD Hip Stretching
TT: 21:00

100522

Brief Stretch

Superset A:
Hanging CG Pike 00:12x4
60 Degree Bilat Calf Raise x20x4
(no rest)

Snatch High Pull 115x3x2, 135x2x4
-then-
Squat 135x5, 185x3, 225x2x4

Stretch
41:00

100222

254910478

Workout 1:

Arm Circles 

Wall Heels Raises

Straddle Stretch 

4 Rounds 

3-Step (flat palms)

Heels Over Head 

Handstands 

2 Rounds 

3-Step (flat palms) 

Windmill Octopus Drill

From Kneeling 

From Back (Bridge)

Forearm HdS 

HS Cart Out x2

Heels Over Head