As I continue to wait for the ever decreasingly likely phone call invitation to American Ninja Warrior, I keep myself busy with varied workouts. The last couple just happen to have been in the gym…

Tuesday

Foam Rolling and Stretching

Lat Pulldown
5 sets of 10-12 reps, increasing weight each set.

Circuit 4 sets
Hanging Iverted Shrugs 10-15 reps
DB Lateral Raise 5 reps
DB Full Raise 10 reps
Bicep Curl (BB or DB) 10-12 reps
Behind Neck Deep Press 8-10 reps
Walking Hop Lunge 24 total steps

~20 Minutes of misc work with no real order or structure, including:

Hamstring Drops
Hanging
Cable Reverse Flys
Deep Pushups
Body Row
DB Pullover
Hinge Row
…and a few other things I can’t remember at the moment. 🙂

Thursday 

Warm up:
Jump Rope
Kneeling Fire Hydrant
Tipping Bird
Ostrich Twist
Skin the Cat
Shoulder Dislocates
Xiaopeng Forwards

Power Clean 
5 reps, 2 warm up sets and 4 work sets

2 sets:

Hamstring Drop
GHD Sit-up

Circuit, 2 rounds:
Standing Triple Jump
Pushup Bouncing
One Arm Hanging
Handstand

Misc sets of:
Dips
Body Rows
Planks

Some videos of above exercises…