GS: Tuesday, September 15 - Sunday, September 20

Tuesday:
1. ankle tilts
2. toe pulls
3. ant 45 CCHC
4. shoulder distraction

~30s two hands swing
~10s one hand swing (each hand)

Kettlebell snatch (practice)
3 x 2-4

6 round Tabata row (didn't strap in because of a broken strap. damper setting 5)
1. 5
2. 5
3. 4
4. 5
5. 5
6. 4

1. L-side shoulder circle in R-torso rotation
2. tibial nerve glide

Wednesday:

1. ankle tilts
2. toe pulls
3. ant 45/ lat lunge CCHC
4. lumbar circles

Kettlebell snatch
2-3-5-10
2-3-5-11

Thursday:
1. ant 45/lat lunge CCHC
2. flexed knee HC
3. ankle tilts
4. toe pulls

Front squat (5-3-2)
135 x 5
155 x 3
165 x 2

1. toe pulls
2. ant 45 CCHC

Press (tested poor... did them anyway) (5-3-2)
65 x 5
75 x 3
85 x 2

1. ant 45 CCHC
2. lat lunge CCHC

Alternated bent press/TGU (tested good)
1-1-1-1 w/ 50lbs each side

Friday:
1. ant 45/lat lunge CCHC
2. thoracic circles
3. ankle tilts
4. toe pulls

Kettlebell jerk
2-3-5-11
2-3-5-11

1. ant 45/lat lunge CCHC
2. toe pulls

Saturday:

1. bouncing/shaking
2. ankle tilts
3. toe pulls
4. ant 45/lat lunge closed chain hip circles

Kettlebell snatch (one breath at top)
4 sets of 30s (each side) with 30s of rest between sets
-completed all 4 sets on R, then did all 4 sets on L

*1.5 min rest*

Kettlebell jerk (one breath at top)
4 sets of 30s with 30s of rest between sets

1. ant 45/lat lunge CCHC
2. toe pulls

Sunday:

1. lat lunge CCHC
2. toe pulls
3. tibial nerve glide
4. bouncing/shaking

One arm pull-up (2-2-2-2-2 each side)
2 x grabbing near green band knot
2 x 6" below green band knot
2 x blue band knot
2 x red band knot
2 x "floss" knot

Handstand practice...

Deadlift (5-3-2)
220 x 5
264 x 3
270 x 2