013123

Deadhangs (varied) x00:12x6
Front Squat 205x4x3
Hang Power Snatch 95x3, 115x2x3
Superset A:
DB Shrug 60Lb x 8x3
SG Jefferson Curl 115x4x3
-then-
BB Goodmorning 45x6
Standing Quad Stretch x00:30 x 2
Swuat Stretch

Sent from my iPhone

012923

Runner's Stretch 

Standing Arm Circles 

Squat Stretch 

HOH + Rocks x5 x3

Neck Bridge Rocks 

x10x2

Samson Stretch x:30x2

SL Floor Touch x8x3 

HdS + Straddle HdS x:30+:30x3

Dips x8! x3

(no Dips at all last week...)

Rope Push Downs x8x3 

(+ drop set after last)

Sent from my iPhone

012823

Superset A:

Runner's Stretch 

Plank + Planche Lean x10x3

Superset B:

HOH + Rocks x3x4 

Seated Straddle Lat PD x10x4

Quad Stretch 

Superset C:

DB Curl 25x10x3

BO DB Fly 12.5x10x3

KOT Lunge x3x3

Recumbent Bike L3x27:00

Light Stretch 

012723

Monday-Thursday no training for:
1. Deload
2. "Technical peak" and ahead of schedule x4x4 with 220Lb in Front Squat.
3. Turned 50 last Friday
4. Mural in SD 27-30 hours of painting in feet Tuesday to Thursday -> 7 paintings in 3 days

Warm Ups
Dead Hang Various Grips 5 sets
SA Arm Circles 1kg plate x10
Runner's Stretch
Squat Stretch

Power Snatch 95x3, 110x2x2
Snatch 95x2, 110x2, 115x2, 125x2
Front Squat 132x4x2, 185x3x2

011723

Runner's Stretch
Straddle Stretch
Roll Calves
Roll Upper Back
Thoracic Stretch Over Roller x10

Hang Power Snatch 95x3, 115x2x5
Hanging Pike Hold x00:12x4
Front Squat 115x5, 165x4, 185x3, 205x4x4
Physioball Leg Curl x10x4

Quad Stretch x4

011623

Runner's Stretch
Arm Circles
Straddle Stretch
Superset A:
Butt Spin in Straddle x4x3
Stretch
Superset B:
Butt Spin to Back Spin x4x3
Trunk Rotation x10x3
Superset C:
Straddle Back Spin to Chair x3x3
Straddle Stretch
-then-
Superset D:
Twisting SA Lat PD 45x8x2, 50x8x2
Quad Stretch x2
or Squat Stretch x2

23:00

011523 - Addendum

2 Rounds
Mechanical Drop Set
5 Tyson PUs
5 PUs
5 Kneeling PUs

Quad Stretch x4

Sent from my iPhone

011523

Arm Circles
Runner's Stretch
Squat Stretch
Straddle Stretch
Superset A:
Chair + Foot Tags x8x3
HOH + Rock x10x3
Superset B:
Chair Balance x 8 Sec x 3
HOH + Bail Left x3x3
-then-
No Momentum Shoulder Roll x3x3
-then-
Kick into Shoulder Roll x3x3
After-party:
KB Swings 45Lbs x50

Hot tub.

011323

24" Side Step Ups x4x3
Snatch 105x3x2, 115x2, 125x2, 135x1
Deadlift 185x2, 245x2, 255x2x3
Physioball Leg Curl x10x2
Stretch
Breathing
HOH
Baby Pose + Breaths x5x2

011223

Warm Ups 

Arm Circles 

Runner's Stretch x2 
Straddle Stretch x4 (Long)

Trunk Rotation x10x2

Neck Bridge x00:30x2

Wrist Mobility 

RVS Neck Bridge x00:30

Back Bridge x00:24

Superset A:

HdS + HdS Pike Straddle x00:50, x :60, x :75 

SL Floor Touch x6x3

Superset B:

Chair + Foot Tags x10x2
HOH + Rocks x10x2

Left Wall Stab Press x6x2

Superset C:

No Momentum Shoulder Roll x3x4 

Standing Straddle Stretch 00:24x4

-then-

Shoulder Roll + Kick/Slide x4x4

Superset D:

Pull Ups x4x3

Hanging Knee Ups x4, x6, x8

After-party;
Superset E:

Chin Ups x4x3

Supinated Active Dead Hang x00:24

Stretch and Chat 05:00

80 Min 496 Cal

120522

Warm Ups

Superset A:
Chair + Foot Tags x3x2
HOH + Rocks x3x2
Runner's Stretch

Superset B:
HOH + Bail Left x3x5
Push Ups x3x5
Standing Straddle Stretch
-then-
HOH + Shoulder Roll to Chair x3x5

Chair + Push to HOH x3x4 (with catch + bail over left!)
-then-
Superset C:
Hanging Knee Ups x10x2
Tyson (2-way) PU x10x2

120522

Warm Ups

Superset A:
Chair + Foot Tags x3x2
HOH + Rocks x3x2
Runner's Stretch

Superset B:
HOH + Bail Left x3x5
Push Ups x3x5
Standing Straddle Stretch
-then-
HOH + Shoulder Roll to Chair x3x5

Chair + Push to HOH x3x4 (with catch + bail over left!)
-then-
Superset C:
Hanging Knee Ups x10x2
Tyson (2-way) PU x10x2

010923

Warm Ups 
Arm Circles 

Runner's Stretch 
Straddle Stretch 

HS x Cart Out x4x2
Superset A:

Standing Straddle Stretch 

Chair + Foot Tags x10x2
HOH + Rocks x10x2

Superset B:
HOH + Bail Left x5x2

Chair Balance x6 Breathes xw
KOT Low Lunge Stretch x6x4

-then-

Shoulder Roll Walk(Thru) FOR ABSOLUTE QUALITY x 2, x3x3

Superset C:

Chair + Kick Slide x3x3

Left Hand Stab Wall Push Ups x6x3 
-then-

Superset D:

Twisting SA Lat PD 40-45 x10x4

Quad Stretch x00:24x3

Recumbent Bike x20:00 L4

REPEAT on 1/16, 1/23, 1/30

010523

Warm Ups
Runner's Stretch
Straddle Stretch
Squat Stretch

Pre-Game;
Superset A:
SL Shoulder Bridge + Hip Circle x10x2
SL Floor Touch x5x2
Superset B:
Russian Leg Curls x5x2
Push Ups x8x2
- then -
Hang Power Snatch 95x3, 105x2x4
- Trying to "keep ribs from flapping open" (over-arching)
45:00 on dot
Quad Stretches and Cool Down