Saturday 9/30/17

BJJ
Choke and Armbar from Half Guard
King of the Hill for 20 min

Friday 9/29/17

Weightlifting
Jerk
6 sets x 3 reps @ 102, 107, 111, 116, 119, 121 (missed last two reps)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 90, 95, 100, 103


Accessories
Sumo Deadlit
3 sets x 3 rep @ 405, 410, 415#
2 sets x 2 reps @ 430, 435#
1 set x 1 rep @ 455#

Thursday 9/28/17

Conditioning
30 Double Unders
20 KBS (70#)
10 Burpees
5 rounds

8:26

Wednesday 9/27/17

Weightlifting
Clean Pull + Clean from deficit
5 sets x 1 + 2 reps @ 100, 102, 104, 106, 110 kg


Accessories
100 m Sled Drag Farmer Carry (2x45 + 2x53s)
7 sets

Tuesday 9/26/17

Accessories
Broad Jump
1 RM - 107" (Toe to Heel)

Power Clean
1 RM - 250#

Back Squat
5 sets x 3 reps @ 235, 255, 275, 285, 300 (missed 3rd rep)

Monday 9/25/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 2 reps @ 20, 30, 40, 50 kg

Mid Grip Snatch
5 sets x 2 reps @ 70, 73, 76, 79, 82 kg


Accessories
Close Grip Bench Press
2 sets x 3 reps @ 145, 165#
2 sets x 2 reps @ 175, 185#
2 sets x 1 rep @ 195, 205# (PR)

Bandbell Bench Press
2 sets x 12 reps @ 2x26s, 4x26s
1 set x 10 reps @ 4x26s + 2x18s

Dumbbell Curl and Press
5 sets x 5 reps @ 10, 20, 30, 35, 40#s

Sunday 9/24/17

Weightlifting
Jerk
6 sets x 3 reps @ 100, 105, 110, 115, 118, 120 kg (PR)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 80, 90, 90, 100

Wednesday 9/20/17

Weightlifting
Clean Pull + Clean from Deficit
1 set x 1 + 2 reps @ 90 kg

Tuesday 9/19/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 3 reps @ 40 kg

Mid Grip Snatch
6 sets x 2 reps @ 70, 72, 74, 76, 78, 80 kg


Accessories
Triple Broad Jump
5 sets
26' 8"

Power Clean + Hang Power Clean + Front Squat
6 sets x 1 + 1 + 1 reps @ 135, 155, 175, 195, 205, 215#

Banded Deadlift
4 sets x 3 reps @ 205, 225, 245, 265# + green band


Conditioning
20 KBS (70#)
20 cal Row
20 GHD Sit Up
20 Cal AirDyne
3 rounds

14:19

Monday 9/18/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 4 reps @ 145#
2 sets x 3 reps @ 165, 175#
2 sets x 2 reps @ 185, 190#

Banded Pendlay Row
5 sets x 8 reps @ 75# + red band

10 Dumbbell Step Back Lunge (40#s)
10 Strict Chest to Bar Pull Ups
15 Weighted Hollow Rock
4 sets


Conditioning
12 Wall Ball (30#)
12 KBS (70#)
30 Double Unders
9 Wall Ball
9 KBS
30 Double Unders
6 Wall Ball
6 KBS
30 Double Unders
Rest 2 min
3 rounds

16:38


Conditioning
"Guido"
21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:48

Saturday 9/16/17

CrossFit Level 2 Seminar

Conditioning
21 - 15 - 12 - 9 - 6 - 3
Push Jerk (95#)
Toe 2 Bar

6:33

Friday 9/15/17

Weightlifting
Freeze Clean + Clean
5 sets x 1 +1 reps @ 100, 102, 104, 106, 108 kg


Accessories
Muscle Snatch + Power Snatch
8 sets x 2 + 2 reps @ 75, 85, 95, 100, 105, 110, 115, 120#

Push Press (2:1:X:2)
2 sets x 5 reps @ 95, 115#
2 sets x 4 reps @ 135, 155#

10 Dumbbell Bench Press (40s)
10 Seated Sled Drag Face Pull (2x45#)
10 Chainsaw Row each arm (50#)
4 sets


Conditioning
25 cal Row
20 Deadlift (135#)
15 Ring Push Ups
50 Double Unders
Rest 2:30
3 rounds

Thursday 9/14/17

Accessories
Back Squat (0:0:X:1)
5 sets x 3 reps @ 145, 165, 185, 205, 225

15 - 12 - 9 - 6 - 3
Incline Dumbbell Bench Press (40#s)
Dumbbell Deadlift (80#s)

15 - 12 - 9 - 6 - 3
GHD Hip Extensions (44#)
Strict Ring Pull Ups


Conditioning
3 Wall Climbs
2 Rope Climbs
30 m Farmer Carry (80#s)
10 Windshield Wipers each side
15 min AMRAP

4 rounds

Wednesday 9/13/17

Weightlifting
Pause Jerk + Jerk
6 sets x 2 reps @ 100, 102, 104, 106, 108, 110 kg


Accessories
Single Leg Vertical Jump
Worked up to 16"

Power Clean + Hang Power Clean
6 sets x 1 + 2 reps @ 135, 145, 155, 165, 185, 205#

Banded Deadlift
4 sets x 4 reps @ 185, 205, 225, 245#


Conditioning
15 KBS (70#)
10 Burpee Over Rower
20 cal Row
15 GHD Sit Up
20 cal AirDyne
3 rounds

13:51


ROMWOD
Return Again

Tuesday 9/12/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 6 reps @ 135#
1 set x 4 reps @ 155#
1 set x 3 reps @ 165#
1 set x 2 reps @ 185#

Prone Barbell Row (2:1:X:0)
4 sets x 2.2.2.2 reps @ 85, 105, 125, 145#

10 Alt Box Step Ups w/ KB Overhead and Farmer (16", 26#s)
12 Ring Rows (1 sec hold at top)
20 Kettlebell Deadbugs (35#)
4 sets


Conditioning
300 m Row
20 Goblet Squats (70#)
10 Dumbbell Power Clean (50#s)
Rest 2 min
3 rounds

15:40

Monday 9/11/17

Weightlifting
Hang Snatch + Snatch
Worked up to 91 kg

Tempo Overhead Squat (3:2:3:2)
4 sets x 2 reps @ 40, 50, 60, 70 kg


Conditioning
"343" - Firefighter Dennis M. Carey - Haz-Mat 1
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

23:41

Saturday 9/10/17

BJJ
Rolled for about 40 min
Calf Slicer variants
Rolled 5 rounds of 5 min

Friday 9/8/17

Weightlifting
Pause Jerk + Jerk
5 sets x 1+1 reps @ 110, 111, 112, 113, 114


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch + Power Snatch
8 sets x 1 + 1 + 1 + 1 reps @ 80, 85, 90, 95, 100, 105, 110, 115#

Bamboo Bar Behind the Neck Press (3:1:1:1)
4 sets x 5 reps @ 35#s w/ red bands

10 Incline Dumbbell Bench Press (2:0:X:0)
10 Clapping Push Ups
8 Renegade Rows (40#s)
4 rounds


Conditioning
400 m Run
18 GHD Sit Ups
15 Deadlifts (185#)
12 S2OH (115#)
9 GHD Hip Extensions (30# DB in chest)
36 Double Unders
Rest 3 min
3 rounds

5:30, 5:15, 5:00

Thursday 9/7/17

ROMWOD
Experienced

Wednesday 9/6/17

Weightlifting
Freeze Clean + Clean
6 sets x 1 + 1 reps @ 99, 101, 103, 105, 107.5, 110 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 4 reps @ 155, 175, 195, 215#

10 - 8 - 6 - 4 - 2
Kettlebell Strict Press (26s)
GHD Hip Extension (30# DB in chest)

2:30

10 - 8 - 6 - 4 - 2
Kettlebell Front Rack Walking Lunge (53s)
Strict Chest to Bar Pull Ups

5:54


Conditioning
20 m Bear Crawl (20# DBs)
2 Rope Climbs
20 Russian Twists (20#)
20 m Kettlebell Front Rack Carry (70s)
15 min AMRAP

4 rounds

Tuesday 9/5/17

Accessories
Vertical Jump
Best was 26" (28" with one step)
Dropped down a few inches for 5 sets of doubles

Segmented Clean Pull + Segmented Power Clean + Power Clean
6 sets x 1 + 1 + 1 reps @ 135, 145, 155, 165, 175, 185#

Banded Deadlift
4 sets x 5 reps @ 135, 155, 175, 195# + green bands


Conditioning
10 Hang Power Clean (135#)
6 Burpee Box Overs (24")
12 T2B
16 cal AirDyne
4 rounds

12:47


Accessories
Back Squat
5 sets x 5 reps @ 155, 165, 185, 190, 195


Conditioning
3 Clusters (135#)
3 Pull Ups
3 Clusters
6 Pull Ups
3 Clusters
9 Pull Ups
...
11 min AMRAP

110 reps


ROMWOD
Shining Example

Monday 9/4/17

Weightlifting
Hang Snatch + Snatch
Worked up to 86 kg
(body wasn't feeling good)


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#
1 set x 1 rep @ 195#

Prone Barbell Row (2:1:X:0)
4 sets x 3.3.3 reps @ 65, 85, 105, 125# (ten sec rest between clusters)

Kettlebell Cross Body Overhead Step Up (16")
3 sets x 8 reps each leg @ 18, 26, 35#

Dumbbell Elbowing Row (3:1:1:1)
3 sets x 10 reps each arm @ 10, 15, 20#

Hollow Rock
3 sets x 30 sec @ 10# plate


Conditioning
12 Goblet Squat (3:1:X:1) (35#)
45 sec Ring Plank
20 Alt Dumbbell Curl (2:1:1:1) (20#)
Rest 90 sec
4 rounds

Saturday 9/2/17

BJJ
Side Control to Guard to Scissor Sweep
Rolled 4 rounds of 5 min


Accessories
Back Squat (2:2:X:1)
2 sets x 3 reps @ 135, 155#
3 sets x 2 reps @ 175, 195, 215#

Friday 9/1/17

Weightlifting
Freeze Clean + Clean
5 sets x 1+1 reps @ 95, 97, 99, 101, 103 kg


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch
5 sets x 2 + 2 + 2 reps @ 95, 100, 105, 110, 115#

Bandbell Strict Press (3:1:1:1)
3 sets x 5 reps @ 26s+18s

8 Incline Dumbbell Bench Press (2:0:X:0) (40s)
12 Ring Push Ups
16 Ring Rows w/ Feet Elevated (12")
4 sets


Conditioning
500 m Row
15 KBS (70#)
9 S2OH (115#)
15 GHD Sit Ups
9 HSPU
15 GHD Hip Extensions
48 Double Unders
Rest 3 min
3 rounds