111922

Superset A:
HS x00:18x2
Slow Squat x1x2
Superset B:
Wall Facing HS Straddle Slides x2x2
Slow Squat x1x2
Superset C:
HdS + Straddle Turn x2x2
Toe Touch x00:24x2
Superset D:
HOH + Rock x3x3
Slow Twirl (foot work)x3x3
-then-
Chair to Shoulder Roll x3x5
-then-
HOH + Balance then Bail Left x3x2
Superset E:
Pull Ups x3x3 (after 10 day hiatus)
Chest Stretch x00:24x3
KOT Lunge Stretch x3x3
-then-
Horizontal Pull Ups x10x2 (slightly False Grip?!)

110722

Morning
Superset A
HOH + Rock + Bail Left x4+1x4
Octopus x8x4
Superset B
Chair + Slow Toe Taps x4x4
HdS Clock x2+2x4
-then-
Chair to Shoulder Roll x4x5
Ring Rows x45

Evening
Run 1.4 Miles

110322

Morning:
Arm Circles 20
Arm Chops 20
Head Circles x6
2 Rounds of;
Runner's Stretch
Ankle Crush
Dynamic Hip Opener x20
Heels Over Head x5-6 + Lateral Rocking in Straddle
-then-
Chair + Foot Taps x10x6 (hard today?)

Seated Straddle Stretch x 00:30x3
Standing Straddle Stretch +Bounce x12x3

Chair to Push to 1/2 Shoulder Roll x3x6

HOHd + Rocking + Bail Over L Shoulder x3x6
(scary past Sunday / really fun today!)

Neutral Low Row x10x5

111222

2 Rounds
Runner's Stretch
Ankle Crush
Squat Stretch
Toeing Arm Circles x15

Superset A (Cluster):
Rocking HOH+ Bail Left x4+4
Chair Leg Switch x4+4
Superset B:
Neck Bridge Rock x10x2
Palmless Bear x00:18x2
Superset C:
RVS Neck Bridge x00:18x2
Full Bridge x00:18x2
Superset D:
Baby Freeze x00:18x3
Left Arm Stab Push Ups x6x3

111122

Runner's Stretch
Ankle Crush
Arm Circles

Snatch BB Warm Ups x5x4
PWR Sn 95x3x3, 110x2x3
Sn+BK Sn 125 x2x3
Back Squat 155x5x2, 185x3, 225x2, 235x2x2
Superset A:
Hanging Pike Iso :30x3
Jefferson Stretch DL 110X4X3
-THEN-
Wrist Mob
HOH x6x4

110522

Warm Ups
3 Rounds
Dead Hang x00:10+
BB Front Rack OHP 45x5
Hand Assisted KOT Lunge x3

Front Squat 115x5, 165x5, 185x2x4
Superset A:
Isonetric Hanging Pike x :24x3
Jefferson Curl (Down) 95x1x3
-th3n-
PhysBall Leg Curl x10x4
Rope Skips Clusters x50+50x4

110422

6-6:30pm last night
(destroyed tired)
Warm Up 04:00
Superset A:
HS (wall face out for the scale down) x2x4
Heels Over Head Rock x6x4
Superset B:
HdS Clock x3x4 (scaled volume)
Seated Straddle Leg Lift x :06x4
Superset C:
Rope Push Down x15, x12, x10, x15
Db Curl 25x10x4