Weightlifting
Jerk (pause in Split) + Jerk
4 sets x 1+1 rep @ 110, 112, 113, 114 kg
Accessories
Back Squat (0:0:X:1)
4 sets x 6 reps @ 145, 165, 185, 205#
Front Foot Elevated Kettlebell Front Rack Split Squat (3:0:X:1)
3 sets x 6 reps each leg @ 44s
Strict Chest to Bar Pull Up
3 sets x 30 sec AMRAP @ 6, 7, 7
Single Leg Barbell Glute Bridge (1:1:X:1)
3 sets x 8 reps each leg @ 35#
Half Kneeling Dumbbell Arnold Press (2:1:1:1)
3 sets x 6 reps each arm @ 25#
Conditioning
3 Wall Climbs
10 m Seated Sled Drag Face Pull (2x45#)
20 sec Ring Support
10 m Single Arm Farmer Carry each arm (80#)
10 min AMRAP
3 rounds
Wednesday, August 30, 2017
Tuesday, August 29, 2017
Tuesday 8/29/17
Accessories
Seated Box Jump
Work up to challenging single @ 48.5"
Seated Box Jump
2 sets x 2 reps @ 46"
Segmented Clean Pull + Segmented Power Clean
5 sets x 2+2 reps @ 95, 105, 115, 125, 135#
Clean Grip Deadlift (2:1:1:1)
4 sets x 2 reps @ 235, 255, 275, 295#
Conditioning
15 KBS (70#)
10 Squat Thrusts
15 Toes to Rings
20 cal Row
4 rounds
BJJ
Rolled 6 rounds of 5 min
Seated Box Jump
Work up to challenging single @ 48.5"
Seated Box Jump
2 sets x 2 reps @ 46"
Segmented Clean Pull + Segmented Power Clean
5 sets x 2+2 reps @ 95, 105, 115, 125, 135#
Clean Grip Deadlift (2:1:1:1)
4 sets x 2 reps @ 235, 255, 275, 295#
Conditioning
15 KBS (70#)
10 Squat Thrusts
15 Toes to Rings
20 cal Row
4 rounds
BJJ
Rolled 6 rounds of 5 min
Monday, August 28, 2017
Monday 8/28/17
Weightlifting
Hang Snatch + Snatch
Worked up to 90 kg
Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#
Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#
Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#
Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#
Body Say (2:0:2:0)
3 sets x 8 reps
Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds
ROMWOD
Winning
Hang Snatch + Snatch
Worked up to 90 kg
Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#
Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#
Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#
Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#
Body Say (2:0:2:0)
3 sets x 8 reps
Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds
ROMWOD
Winning
Sunday, August 27, 2017
Saturday, August 26, 2017
Saturday 8/26/17
Accessories
Back Squat (2:0:X:0)
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
1 set x 1 rep @ 285#
1 set x 3 reps @ 255#
1 set x 2 reps @ 275#
1 set x 1 rep @ 295#
Split Stance RDL (3:1:1:1)
5 sets x 6 reps each leg @ 85, 90, 95, 100, 105#
6" Deficit Step Back Lunge (Kettlebell Front Rack)
5 sets x 10 reps @ 35s, 44s, 53s, 53s, 53s
Side Star Plank w/ Dumbell in top hand
4 sets x 20 sec each side @ 20, 25, 30, 35#
Alt Dumbbell Curl and Press
4 sets x 6 reps each arm @ 20s, 25s, 30, 35s
Back Squat (2:0:X:0)
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
1 set x 1 rep @ 285#
1 set x 3 reps @ 255#
1 set x 2 reps @ 275#
1 set x 1 rep @ 295#
Split Stance RDL (3:1:1:1)
5 sets x 6 reps each leg @ 85, 90, 95, 100, 105#
6" Deficit Step Back Lunge (Kettlebell Front Rack)
5 sets x 10 reps @ 35s, 44s, 53s, 53s, 53s
Side Star Plank w/ Dumbell in top hand
4 sets x 20 sec each side @ 20, 25, 30, 35#
Alt Dumbbell Curl and Press
4 sets x 6 reps each arm @ 20s, 25s, 30, 35s
Friday, August 25, 2017
Friday 8/25/17
Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)
Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#
Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#
Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s
Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11
Chest to Ring Hold
3 sets x 37, 40, 30 sec
Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)
Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#
Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#
Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s
Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11
Chest to Ring Hold
3 sets x 37, 40, 30 sec
Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds
Wednesday, August 23, 2017
Wednesday 8/23/17
Weightlifting
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)
Jerk with 3 sec pause in split
Worked up to 100 kg for a double
Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#
Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s
Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#
Single Leg GHD Hip Extension
4 sets x 5 reps each leg
Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs
Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP
2 rounds + 1 walk
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)
Jerk with 3 sec pause in split
Worked up to 100 kg for a double
Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#
Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s
Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#
Single Leg GHD Hip Extension
4 sets x 5 reps each leg
Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs
Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP
2 rounds + 1 walk
Tuesday, August 22, 2017
Tuesday 8/22/17
Accessories
Tall Box Jump
Worked up to 38"
Segmented Clean Pull
5 sets x 4 reps @ 135, 145, 155, 165, 185#
Clean Grip Deadlift (3:1:1:1)
4 sets x 3 reps @ 205, 225, 245, 265#
Conditioning
4 Hang Power Cleans *Below knee* (95, 115, 135, 155, 185#)
8 Burpees
12 Toes 2 Bar
18 cal AirDyne
Rest 90 sec
5 rounds
BJJ
Guard Break/Pass/Breadcutter
Rolled 5 rounds of 5 min
ROMWOD
Prone For Greatness
Tall Box Jump
Worked up to 38"
Segmented Clean Pull
5 sets x 4 reps @ 135, 145, 155, 165, 185#
Clean Grip Deadlift (3:1:1:1)
4 sets x 3 reps @ 205, 225, 245, 265#
Conditioning
4 Hang Power Cleans *Below knee* (95, 115, 135, 155, 185#)
8 Burpees
12 Toes 2 Bar
18 cal AirDyne
Rest 90 sec
5 rounds
BJJ
Guard Break/Pass/Breadcutter
Rolled 5 rounds of 5 min
ROMWOD
Prone For Greatness
Monday, August 21, 2017
Monday 8/21/17
Weightlifting
2 Power Snatch + Snatch
Worked up to 86 kg
Front Squat
1 RM - 130 kg, missed 137
Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 10 reps @ 75#
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#
Prone Barbell Row (2:1:X:1)
3 sets x 8 reps @ 65, 85, 105#
1 set x 6 reps @ 115#
Single Arm Kettlebell Overhead Lunge
3 sets x 6 reps each arm @ 35, 44, 53#
Seated Sled Drag Face Pull
3 sets x 12 m @ 1x45, 2x45, 3x45#
Rower Pike Ups (2:1:2:1)
3 sets x 10 reps
Conditioning
30 sec Kettlebell Front Rack Wall Sit (35s, 44, 53s, 53s)
Rest 15 sec
30 sec Ring Plank (feet elevated 30")
Rest 15 sec
8 Preacher Curls (2:01:1) (20# DB)
Rest 60 sec
4 sets
BJJ No Gi
Toe Hold from De La Riva
Rolled 5 rounds of 5 min
ROMWOD
Dorsal
2 Power Snatch + Snatch
Worked up to 86 kg
Front Squat
1 RM - 130 kg, missed 137
Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 10 reps @ 75#
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#
Prone Barbell Row (2:1:X:1)
3 sets x 8 reps @ 65, 85, 105#
1 set x 6 reps @ 115#
Single Arm Kettlebell Overhead Lunge
3 sets x 6 reps each arm @ 35, 44, 53#
Seated Sled Drag Face Pull
3 sets x 12 m @ 1x45, 2x45, 3x45#
Rower Pike Ups (2:1:2:1)
3 sets x 10 reps
Conditioning
30 sec Kettlebell Front Rack Wall Sit (35s, 44, 53s, 53s)
Rest 15 sec
30 sec Ring Plank (feet elevated 30")
Rest 15 sec
8 Preacher Curls (2:01:1) (20# DB)
Rest 60 sec
4 sets
BJJ No Gi
Toe Hold from De La Riva
Rolled 5 rounds of 5 min
ROMWOD
Dorsal
Saturday, August 19, 2017
Saturday 8/19/17
BJJ
Knee bar from standing
Rolled 5 rounds of 5 min
Accessories
Back Squat (2:0:X:1)
1 set x 4 reps @ 215#
1 set x 3 reps @ 235#
1 set x 2 reps @ 255#
1 set x 4 reps @ 225#
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
Seated Good Morning (3:1:1:1)
4 sets x 6 reps @ 65, 85, 105, 125#
Star Plank
3 sets x 30 sec each side
Knee bar from standing
Rolled 5 rounds of 5 min
Accessories
Back Squat (2:0:X:1)
1 set x 4 reps @ 215#
1 set x 3 reps @ 235#
1 set x 2 reps @ 255#
1 set x 4 reps @ 225#
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
Seated Good Morning (3:1:1:1)
4 sets x 6 reps @ 65, 85, 105, 125#
Star Plank
3 sets x 30 sec each side
Friday, August 18, 2017
Friday 8/18/17
Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg
Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#
Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#
Dumbbell Bench Press (3:0:X:0)
3 sets x 8 reps @ 40s, 50s, 60s
Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11
Chin Over Bar Hold
2 sets x 30 sec
Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg
Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#
Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#
Dumbbell Bench Press (3:0:X:0)
3 sets x 8 reps @ 40s, 50s, 60s
Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11
Chin Over Bar Hold
2 sets x 30 sec
Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds
Wednesday, August 16, 2017
Wednesday 8/16/17
Weightlifting
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)
Jerk with 3 sec pause in split
Worked up to 97 kg for a double
Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)
Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs
Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)
Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB
Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB
Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP
3 rounds
ROMWOD
D3
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)
Jerk with 3 sec pause in split
Worked up to 97 kg for a double
Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)
Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs
Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)
Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB
Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB
Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP
3 rounds
ROMWOD
D3
Tuesday, August 15, 2017
Tuesday 8/15/17
Accessories
Clean Deadlift (3:1:1:1)
4 sets x 5 reps @ 135, 155, 175, 195#
Clean Pull from Below Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#
Conditioning
6 Hang Power Cleans (135, 145, 155, 165, 185)
6 Burpee Box Jumps (30")
12 Toes 2 Rings
18 cal Row (1:14, 1:04, 0:54, 0:50, 0:42)
Rest 90 sec
5 rounds
Clean Deadlift (3:1:1:1)
4 sets x 5 reps @ 135, 155, 175, 195#
Clean Pull from Below Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#
Conditioning
6 Hang Power Cleans (135, 145, 155, 165, 185)
6 Burpee Box Jumps (30")
12 Toes 2 Rings
18 cal Row (1:14, 1:04, 0:54, 0:50, 0:42)
Rest 90 sec
5 rounds
Monday, August 14, 2017
Monday 8/14/17
Weightlifting
2 Power Snatch + Snatch
Worked up to 84 kg
Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs
Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs
Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs
Ring Face Pull
3 sets x 10 reps
Plank Waves
3 sets x 60 sec
Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds
ROMWOD
Watering Can
2 Power Snatch + Snatch
Worked up to 84 kg
Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs
Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs
Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs
Ring Face Pull
3 sets x 10 reps
Plank Waves
3 sets x 60 sec
Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds
ROMWOD
Watering Can
Sunday, August 13, 2017
Saturday, August 12, 2017
Saturday 8/12/17
BJJ
Knee Bar variants from Half Guard
Rolled 4 rounds of 5 min
Accessories
Good Morning (3:1:1:1)
4 sets x 6 reps @ 74, 95, 105, 115#
Side Plank Clamshells
4 sets x 6 reps each leg w/ 3 sec pause at top
Back Squat (2:0:X:1)
5 sets x 2 reps @ 185, 205, 225, 245, 265#
Deficit Reverse Lunge (KB Front Rack) (1x45,1x25)
3 sets x 6 reps each leg @ 26s, 35s, 44s
1 set x 4 reps each leg @ 53s
Wall Deadbug
4 sets x 60 sec
Max Side Plank
1:47 each side
Knee Bar variants from Half Guard
Rolled 4 rounds of 5 min
Accessories
Good Morning (3:1:1:1)
4 sets x 6 reps @ 74, 95, 105, 115#
Side Plank Clamshells
4 sets x 6 reps each leg w/ 3 sec pause at top
Back Squat (2:0:X:1)
5 sets x 2 reps @ 185, 205, 225, 245, 265#
Deficit Reverse Lunge (KB Front Rack) (1x45,1x25)
3 sets x 6 reps each leg @ 26s, 35s, 44s
1 set x 4 reps each leg @ 53s
Wall Deadbug
4 sets x 60 sec
Max Side Plank
1:47 each side
Friday, August 11, 2017
Friday 8/11/17
Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 102 kg
Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee)
4 sets x 2+2 reps @ 75, 85, 95, 100#
Seated Behind the Neck Press (3:1:X:1)
4 sets x 6 reps @ 55, 65, 75, 85#
Glute Bridge Dumbbell Bench Press (2:0:X:1)
3 sets x 8 reps @ 40s, 50s, 60s
Ring Push Ups
3 sets x 20 sec ME @ 15, 16, 13 reps
Ring Row Hold
3 sets x 45 sec
Conditioning
20 cal Row
16 KBS (70#)
12 Single Arm DB Push Press (50#)
12 Rower Pike Ups
Rest 90 sec
4 sets
Pause Clean Pull + 2 Pause Clean
Worked up to 102 kg
Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee)
4 sets x 2+2 reps @ 75, 85, 95, 100#
Seated Behind the Neck Press (3:1:X:1)
4 sets x 6 reps @ 55, 65, 75, 85#
Glute Bridge Dumbbell Bench Press (2:0:X:1)
3 sets x 8 reps @ 40s, 50s, 60s
Ring Push Ups
3 sets x 20 sec ME @ 15, 16, 13 reps
Ring Row Hold
3 sets x 45 sec
Conditioning
20 cal Row
16 KBS (70#)
12 Single Arm DB Push Press (50#)
12 Rower Pike Ups
Rest 90 sec
4 sets
Wednesday, August 9, 2017
Wednesday 8/9/17
Weightlifting
Jerk Recovery
Triples, worked up to 365#
Jerk with 3 sec pause in split
Worked up to 95 kg for a double
Accessories
Back Squat (3:1:X:1)
5 sets x 2.2 reps @ 135, 145, 155, 165, 185# (15 sec between doubles)
Bulgarian Split Squat (3:0:X:1)
1 set x 8 reps each leg @ 40# DBs
1 set x 7 reps each leg @ 50# DBs
1 set x 6 reps each leg @ 60# DBs
Strict Pull Up
3 sets x Max Singles in 30 sec (8, 9, 9)
Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each side @ 40, 50, 60, 60# DB
Seated Single Arm Arnold Press (2:1:1:2)
2 sets x 8 reps each arm @ 20, 25# DB
2 sets x 6 reps each arm @ 30# DB
Conditioning
10 m Seated Sled Drag Face Pull (1x45#)
10 m DB Bear Crawl (20# DBs)
10 Ring Rows (1 sec hold at top)
10 Strict Toes 2 Rings
20 m 2 arm KB Overhead Carry (35# KBs)
12 min AMRAP
3 rounds + Bear Crawl
Jerk Recovery
Triples, worked up to 365#
Jerk with 3 sec pause in split
Worked up to 95 kg for a double
Accessories
Back Squat (3:1:X:1)
5 sets x 2.2 reps @ 135, 145, 155, 165, 185# (15 sec between doubles)
Bulgarian Split Squat (3:0:X:1)
1 set x 8 reps each leg @ 40# DBs
1 set x 7 reps each leg @ 50# DBs
1 set x 6 reps each leg @ 60# DBs
Strict Pull Up
3 sets x Max Singles in 30 sec (8, 9, 9)
Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each side @ 40, 50, 60, 60# DB
Seated Single Arm Arnold Press (2:1:1:2)
2 sets x 8 reps each arm @ 20, 25# DB
2 sets x 6 reps each arm @ 30# DB
Conditioning
10 m Seated Sled Drag Face Pull (1x45#)
10 m DB Bear Crawl (20# DBs)
10 Ring Rows (1 sec hold at top)
10 Strict Toes 2 Rings
20 m 2 arm KB Overhead Carry (35# KBs)
12 min AMRAP
3 rounds + Bear Crawl
Tuesday, August 8, 2017
Tuesday 8/8/17
Accessories
Halting Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 185, 215, 235, 255, 275#
Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#
Conditioning
15 KBS (70#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps
200 m run
Rest 90 sec
5 rounds
BJJ
Rolled for about 45 min
Drilled Heel Hook/Ankle Lock variation
Rolled 6 rounds fo 5 min
Halting Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 185, 215, 235, 255, 275#
Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#
Conditioning
15 KBS (70#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps
200 m run
Rest 90 sec
5 rounds
BJJ
Rolled for about 45 min
Drilled Heel Hook/Ankle Lock variation
Rolled 6 rounds fo 5 min
Monday, August 7, 2017
Monday 8/7/17
Weightlifting
2 Power Snatch + Snatch
Worked up to 82 kg
Step Back Lunge
1 set x 6 reps each leg @190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230#
1 set x 2 reps each leg @ 245#
Accessories
Glute Bridge Alternating Dumbbell Bench Press (3:0X:0)
1 set x 8 reps each arm @ 30#s
1 set x 7 reps each arm @ 40#s
1 set x 6 reps each arm @ 50#s
1 set x 5 reps each arm @ 60#s
Supinated Barbell Bent Over Row (2:1:X:1)
1 set x 8 reps @ 65#
1 set x 7 reps @ 75#
1 set x 6 reps @ 85#
1 set x 5 reps @ 95#
Lateral Box Walk Overs (5x45#)
3 sets x 12 reps @ 20#, 35#, 40# DBs
Supinated Ring Row (2:1:X:1)
3 sets x 10 reps
Weighted Plank (forearms, feet on 12" box)
3 sets x 60 sec @ 25#, 45#, 70#
Conditioning
30 sec each side Single Leg Wall Sit
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (50# DBs)
3 sets
BJJ No Gi
Rolled for about 45 min
Drilled Guard to X Guard to Knee Bar
Rolled 5 rounds of 5 min
2 Power Snatch + Snatch
Worked up to 82 kg
Step Back Lunge
1 set x 6 reps each leg @190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230#
1 set x 2 reps each leg @ 245#
Accessories
Glute Bridge Alternating Dumbbell Bench Press (3:0X:0)
1 set x 8 reps each arm @ 30#s
1 set x 7 reps each arm @ 40#s
1 set x 6 reps each arm @ 50#s
1 set x 5 reps each arm @ 60#s
Supinated Barbell Bent Over Row (2:1:X:1)
1 set x 8 reps @ 65#
1 set x 7 reps @ 75#
1 set x 6 reps @ 85#
1 set x 5 reps @ 95#
Lateral Box Walk Overs (5x45#)
3 sets x 12 reps @ 20#, 35#, 40# DBs
Supinated Ring Row (2:1:X:1)
3 sets x 10 reps
Weighted Plank (forearms, feet on 12" box)
3 sets x 60 sec @ 25#, 45#, 70#
Conditioning
30 sec each side Single Leg Wall Sit
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (50# DBs)
3 sets
BJJ No Gi
Rolled for about 45 min
Drilled Guard to X Guard to Knee Bar
Rolled 5 rounds of 5 min
Saturday, August 5, 2017
Saturday 8/5/17
BJJ
Ankle Lock defense from standing to Omoplata
Rolled 4 rounds of 5 min
Accessories
Kang Squat (2:1:1:1)
4 sets x 3 reps @ 85, 105, 125, 135#
GHD Hip Extensions (3:0:2:1)
4 sets x 6 reps @ 20, 25, 30, 35# DB at chest
Back Squat (2:0:X:1)
5 sets x 3 reps @ 155, 175, 195, 215, 225#
RNT Reverse Lunge (w/ DB OH) (2:0:X:1)
4 sets x 6 reps each leg @ 20#, 30#, 40#, 50# DB
Supine Leg Lowering (4:1:1:1)
4 sets x 8 reps
Kettlebell Side Plank
4 sets x 45 sec each side @ 26# KB
Ankle Lock defense from standing to Omoplata
Rolled 4 rounds of 5 min
Accessories
Kang Squat (2:1:1:1)
4 sets x 3 reps @ 85, 105, 125, 135#
GHD Hip Extensions (3:0:2:1)
4 sets x 6 reps @ 20, 25, 30, 35# DB at chest
Back Squat (2:0:X:1)
5 sets x 3 reps @ 155, 175, 195, 215, 225#
RNT Reverse Lunge (w/ DB OH) (2:0:X:1)
4 sets x 6 reps each leg @ 20#, 30#, 40#, 50# DB
Supine Leg Lowering (4:1:1:1)
4 sets x 8 reps
Kettlebell Side Plank
4 sets x 45 sec each side @ 26# KB
Friday, August 4, 2017
Friday 8/4/17
Weightlifting
Jerk Recovery
Triples, worked up to 355#
Jerk with 3 sec pause in split
Worked up to 90 kg for a double
Accessories
Hang Muscle Snatch
4 sets x 5 reps @ 65, 75, 85, 95#
Z Press
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#
1 set x 2 reps @ 115#
Incline Dumbbell Bench Press (4:0:X:0)
1 set x 5 reps @ 40#s
1 set x 4 reps @ 50#s
1 set x 3 reps @ 60#s
Strict Dips (2:1:X:1)
1 set x 6 reps
1 set x 5 reps
1 set x 4 reps
Dumbbell Row (2:1:X:1)
3 sets x 6 reps each arm @ 40#, 50#, 60#
Conditioning
200 m Run
12 Unbroken Deadlifts (135, 155, 175, 195#
8 KB Push Press (2x26#s)
20 m KB OH Walk (2x26#
40 sec Ring Plank (feet elevated)
Rest 90 sec
4 rounds
17:40 (moving at pretty easy pace)
Jerk Recovery
Triples, worked up to 355#
Jerk with 3 sec pause in split
Worked up to 90 kg for a double
Accessories
Hang Muscle Snatch
4 sets x 5 reps @ 65, 75, 85, 95#
Z Press
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#
1 set x 2 reps @ 115#
Incline Dumbbell Bench Press (4:0:X:0)
1 set x 5 reps @ 40#s
1 set x 4 reps @ 50#s
1 set x 3 reps @ 60#s
Strict Dips (2:1:X:1)
1 set x 6 reps
1 set x 5 reps
1 set x 4 reps
Dumbbell Row (2:1:X:1)
3 sets x 6 reps each arm @ 40#, 50#, 60#
Conditioning
200 m Run
12 Unbroken Deadlifts (135, 155, 175, 195#
8 KB Push Press (2x26#s)
20 m KB OH Walk (2x26#
40 sec Ring Plank (feet elevated)
Rest 90 sec
4 rounds
17:40 (moving at pretty easy pace)
Wednesday, August 2, 2017
Wednesday 8/2/17
Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 100 kg
Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 165, 185, 205#
2 sets x 2 reps @ 225, 245#
RNT Split Squat KB Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26#s + blue band
Strict Chest to Bar Pull Up (2:1:X:1)
4 sets x 4 reps w/ blue band assistance
Single Arm Cross Body RDL (3:1:1:1)
3 sets x 8 reps each arm @ 35# DB
Seated Arnold Press
3 sets x 8 reps @ 20# DBs
Conditioning
30 m Reverse Sled Drag (2x45#)
30 sec Ring Plank
5 Renegade Rows (20# DBs)
10 GHD Sit Ups
30 m Overhead Carry (30# DBs)
11 min AMRAP
3 rounds + 2 Rows
Pause Clean Pull + 2 Pause Clean
Worked up to 100 kg
Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 165, 185, 205#
2 sets x 2 reps @ 225, 245#
RNT Split Squat KB Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26#s + blue band
Strict Chest to Bar Pull Up (2:1:X:1)
4 sets x 4 reps w/ blue band assistance
Single Arm Cross Body RDL (3:1:1:1)
3 sets x 8 reps each arm @ 35# DB
Seated Arnold Press
3 sets x 8 reps @ 20# DBs
Conditioning
30 m Reverse Sled Drag (2x45#)
30 sec Ring Plank
5 Renegade Rows (20# DBs)
10 GHD Sit Ups
30 m Overhead Carry (30# DBs)
11 min AMRAP
3 rounds + 2 Rows
Tuesday, August 1, 2017
Tuesday 8/1/17
Accessories
Segmented Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245, 255, 265, 275, 285#
Deadlift from Below Knee Blocks
5 sets x 3 reps @ 405, 415, 425, 435, 445# (straps)
Conditioning
10 Sumo Deadlift High Pulls (65, 75, 85, 95, 105#)
Rest 15 sec
20 Russian Twists (20# ball)
Rest 15 sec
5 Box Jump Overs (30, 32, 34, 36, 38")
Rest 15 sec
18 cal Row
Rest 90 sec
5 rounds
Segmented Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245, 255, 265, 275, 285#
Deadlift from Below Knee Blocks
5 sets x 3 reps @ 405, 415, 425, 435, 445# (straps)
Conditioning
10 Sumo Deadlift High Pulls (65, 75, 85, 95, 105#)
Rest 15 sec
20 Russian Twists (20# ball)
Rest 15 sec
5 Box Jump Overs (30, 32, 34, 36, 38")
Rest 15 sec
18 cal Row
Rest 90 sec
5 rounds
Subscribe to:
Posts (Atom)