Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 20 kg

Snatch
3 sets x 1 rep @ 85% (85 kg)

Rack Jerk
4 sets x 1 rep @ 85% (100 kg)

Back Squat
4 sets x 1 rep @ 90% (145 kg)

Weightlifting
Split Press
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Power Snatch
4 sets x 1 rep @ 80% (80 kg)

Power Clean
4 sets x 1 rep @ 80% (100 kg)

Weightlifting
Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
3 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 85% (102 kg)

Front Squat
6 sets x 3 reps @ 67% (87 kg)

Bracing

A1 Axle RDL (belt for feel) 3:0:3:0/0 4 x 8 / 4 x 6

A2 Back Breathing (in caterpillar) N/30 4 x10

B1 Step Up (double KB front rack at parallel) C/0 3 x 8 / 3 x 6

B2 Bracing Bear Crawl (maintain brace) C/30 3 x 150ft

C1 Single Leg Raise (hollow) C/0 3 x 10 each

C2 Back Breathing in Dip (hands on box) C/0 3 x 10 - 15 breaths

C3 Plate Front Raise (hang clean) N/60 3 x 10

Weightlifting
Snatch
3 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 85% (102 kg)

Back Squat
3 sets x 2 reps @ 80% (130 kg)

Weightlifting
Snatch
Weight of the Day - 95 kg (Missed 100 couple times again but getting closer)

Clean & Jerk
Weight of the Day - 116 kg (1 kg PR) (cleaned 119 but missed jerk)

Weightlifting AM
Dynamic Upper
9 sets x 3 reps @ 95# + chains x 2


Weightlifting PM
Snatch Above Knee Hang
5 sets x 1 rep @ 75% (75 kg)

Clean Above Knee Hang
5 sets x 1 rep @ 75% (87 kg)

Weighted Pull Up
1 RM
70#


Weightlifting
Snatch
3 sets x 1 reps @ 85% (85 kg)

Clean & Jerk
3 sets x 1 reps @ 85% (100 kg)

Dynamic Upper
9 sets x 3 reps @ 85# + red bands
3 sets x ME @ bar + red bands

Conditioning
15 KBS (70/44#)
10 Burpee Pull Ups
5 Wall Climbs
20 min AMRAP

13 + 5

Alternate movements, partner with Kathryn

Weightlifting
Hang Snatch Below Knee
5 sets x 1 rep @ 80% (80 kg)

Hang Clean Below Knee
5 sets x 1 rep @ 80% (80 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Tempo Front Squat (5 sec down/5 sec up)
3 sets x 3 reps @ 70 kg


BJJ
Top/Side Position Drills
3 rounds of 2 min
4 rounds of 6 min


Practiced Monkey Method movements

Weightlifting AM
Snatch
3 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)


Weightlifting PM
Dynamic Lower
Box Squat (just blow parallel)
10 sets x 2 reps @ 190# + chain x 3

Sumo Deadlift
10 sets x 2 reps @ 235# + green bands w/ 2" deficit

NoWheres
1 min on / 1 min off @ Black band
10 rounds

Weightlifting
Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Weightlifting AM
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2

Strict Press
3 sets x 15 reps @ bar + chain

Ring Rows
3 sets x 10 reps

Cross Chest Band Pulls
3 sets x 50 reps

Banded Rows
3 sets x 30 reps

Weightlifting
Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)


BJJ
Back Control from Turtle
4 rounds of 5 min

Yoga
1 hour


Weightlifting AM
Power Snatch
5 sets x 1 rep @ 80% (65 kg)

Power Clean
5 sets x 1 rep @ 80% (80 kg)


Conditioning
50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)

Partner with Kathryn - 15:17


50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)

Partner with Trina - 15:56