Tuesday 2/27/28

Conditioning
500 m BikeErg
8 KB Push Press (35s)
8 T2B
5 rounds

9:48


100 m Single Arm Williams Sled Drag
2 rounds
100 m Williams Sled Drag

Monday 2/26/18

Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg

Front Squat
3 sets x 3 reps @ 123 kg
2 sets x 1 rep @ 131 kg

Saturday 2/24/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 104, 107, 111 kg

Thursday 2/22/18

Weightlifting
Snatch Balance
4 sets x 3 reps @ 60 kg

Power Snatch + Snatch from deficit
6 sets x 1 rep @ 80, 85, 87, 92, 94, 96 kg (1 kg PR Power Snatch)

Front Squat
6 sets x 2 reps @ 102 kg


Conditioning
5K BikeErg

10:53

Tuesday 2/20/18

Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 + 1 reps @ 105 kg

Jerk
4 sets x 2 reps @ 110, 112, 114, 116


Conditioning
1000 m BikeErg

1:43.7


ROMWOD
Precision Cut

Monday 2/19/18

Weightlifting
Snatch
3 waves x 1 rep @ 88, 91, 94 kg

Back Squat
1 set x 3 reps @ 112 kg
1 set x 3 reps @ 128 kg
2 sets x 3 reps @ 136 kg

Saturday 2/17/18

Conditioning

Morelli & Joering EOW

Partner
54 Wall Ball (20#)
10 Deadlift (225#)
29 Bar Over Burpees
16 Cal AirDyne
39 KBS (70#)
2 Bar Muscle Up

18 min AMRAP

429 reps w/ Dude

Friday 2/16/18

Weightlifting
Front Squat
1 RM - 145 kg (5 kg PR)

Power Clean + Jerk
9 sets x 1 rep @ 90 kg

Snatch Grip Push Press
4 sets x 3 reps @ 70 kg

Wednesday 2/14/18

Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 rep @ 100 kg

Jerk
5 sets x 2 reps @ 110, 115, 115, 110, 110

Tuesday 2/13/18

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg

Snatch
3 waves x 1 rep @ 88, 91, 94 kg

Monday 2/12/18

Accessories
Back Squat
1 RM - 150 kg

Saturday 2/10/18

BJJ
Grip Fighting
Takedown Practice
Rolled 5 rounds of 5 min

Awarded first stripe


Weightlifting
Muscle Clean
3 sets x 3 reps @ 40 kg

Clean & Jerk
1 rep @ 110 kg
12 min EMOM

Thursday 2/8/18

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Clean & Jerk
5 sets x 1 rep @ 105 kg

Front Squat
1 set x 2 reps @ 133 kg

Wednesday 2/7/18

ROMWOD
Needs Improvement

Tuesday 2/6/18

Weightlifting
Pause Power Snatch + OHS
5 sets x 1 + 1 reps @ 70 kg

Pause Power Clean
5 sets x 2 reps @ 90 kg

Jerk
5 sets x 3 reps @ 90 kg


ROMWOD
More Than Want

Monday 2/5/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 85 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 85 kg
1 set x 2 reps @ 95 kg
6 sets x 2 reps @ 105 kg


Conditioning
5 Deadlift (245#)
5 Bar Over Burpees
5 rounds

1:41


BJJ No Gi
Rolled 13 rounds of 3 min

Saturday 2/3/18

BJJ
Grip Fighting/Takedown sequence
Rolled 4 rounds of 5 min

Friday 2/2/18

Weightlifting
Clean + Jerk
2 + 1 reps @ 105 kg
Every 90 sec
7 sets


Accessories
Front Squat
1 set x 4 reps @ 105 kg
1 set x 2 reps @ 119 kg
2 sets x 4 reps @ 125 kg