Weightlifting
Snatch Above the Knee Blocks
5 sets x 1 rep @ 80ish % (75 kg)
Clean Above the Knee Blocks
5 sets x 1 rep @ 85% (100 kg)
Romanian Deadlifts
3 sets x 5 reps @ 60 kg
Bracing
BJJ
No gi
Sweeps
4 rounds of rolling
Friday, October 30, 2015
Wednesday, October 28, 2015
Tuesday, October 27, 2015
Monday, October 26, 2015
Saturday, October 24, 2015
Thursday, October 22, 2015
Tuesday, October 20, 2015
Monday, October 19, 2015
Friday, October 16, 2015
Thursday, October 15, 2015
Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Snatch Above Knee Blocks
5 sets x 1 rep @ 70% (68 kg)
Clean Above Knee Blocks
5 sets x 1 rep @ 70% (82 kg)
Bracing
Conditioning
Interval Rowing
30 sec on/30 sec off (damper at 8)
10 rounds
Averaged about a 1:45 pace and finished at about 1500 meters
Press in Split
5 sets x 5 reps @ 40 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Snatch Above Knee Blocks
5 sets x 1 rep @ 70% (68 kg)
Clean Above Knee Blocks
5 sets x 1 rep @ 70% (82 kg)
Bracing
Conditioning
Interval Rowing
30 sec on/30 sec off (damper at 8)
10 rounds
Averaged about a 1:45 pace and finished at about 1500 meters
Wednesday, October 14, 2015
Tuesday, October 13, 2015
Monday, October 12, 2015
Sunday, October 11, 2015
Friday, October 9, 2015
Wednesday, October 7, 2015
Tuesday, October 6, 2015
Monday, October 5, 2015
Saturday, October 3, 2015
Friday, October 2, 2015
Thursday, October 1, 2015
Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 20 kg
Snatch
4 sets x 1 rep @ 85% (81 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)
Front Squat
1 set x 6 reps @ 70% (91 kg)
1 set x 5 reps @ 75% (98 kg)
6 sets x 3 reps @ 80% (104 kg)
Westside
Back Squat with straps to above paralll
4 sets x 6-10 reps @ 225# + Green band looped around belt
Overhead Lunges
4 sets x 10-20 reps @ 85#
Banded Pull Throughs
4 sets x 40-50 reps @ green band
Lats & Abs
Russian Snatch Balance
3 sets x 5 reps @ 20 kg
Snatch
4 sets x 1 rep @ 85% (81 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)
Front Squat
1 set x 6 reps @ 70% (91 kg)
1 set x 5 reps @ 75% (98 kg)
6 sets x 3 reps @ 80% (104 kg)
Westside
Back Squat with straps to above paralll
4 sets x 6-10 reps @ 225# + Green band looped around belt
Overhead Lunges
4 sets x 10-20 reps @ 85#
Banded Pull Throughs
4 sets x 40-50 reps @ green band
Lats & Abs
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