BJJ
Guard Pass
Rolled 5 rounds of 5 min
Saturday, March 30, 2019
Friday, March 29, 2019
Friday 3/29/19
Weightlifting
Snatch
1 rep @ 93 kg
Clean & Jerk
1 rep @ 113 kg
Accessories
Back Squat
5 sets x 8 reps @ 195#
ROMWOD
Needs Improvement
Snatch
1 rep @ 93 kg
Clean & Jerk
1 rep @ 113 kg
Accessories
Back Squat
5 sets x 8 reps @ 195#
ROMWOD
Needs Improvement
Thursday, March 28, 2019
Wednesday, March 27, 2019
Wednesday 3/27/19
Weightlifting
Clean + Pause Front Squat + Front Squat
5 sets x 1 + 1 + 1 reps @ 110 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps @ 25#
Dumbbell Side Bend
3 sets x 10 reps each side @ 40#
Clean + Pause Front Squat + Front Squat
5 sets x 1 + 1 + 1 reps @ 110 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps @ 25#
Dumbbell Side Bend
3 sets x 10 reps each side @ 40#
Tuesday, March 26, 2019
Tuesday 3/26/19
Weightlifting
Jerk
7 sets x 1 rep @ 90 kg
Conditioning
Ski
30 sec on / 30 sec off
10 rounds
1545 m
15 Bar Over Burpees
12 Deadlift (115#)
9 Hang Power Clean
6 Push Jerk
Every 5 min
5 rounds
1:37, 1:40, 1:35, 1:37, 1:43
ROMWOD
Listen To The Quiet
Jerk
7 sets x 1 rep @ 90 kg
Conditioning
Ski
30 sec on / 30 sec off
10 rounds
1545 m
15 Bar Over Burpees
12 Deadlift (115#)
9 Hang Power Clean
6 Push Jerk
Every 5 min
5 rounds
1:37, 1:40, 1:35, 1:37, 1:43
ROMWOD
Listen To The Quiet
Monday, March 25, 2019
Monday 3/25/19
Conditioning
5K Row
21:13.1
Weightlifting
Snatch
6 sets x 1 rep @ 80 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 10 reps
Tabata Prone Dumbbell Row
20#s (Minimum 10 reps each round)
Conditioning
5K Bike
100 DUs
4K Bike
80 DUs
3K Bike
60 DUs
2K Bike
40 DUs
1K Bike
20 DUs
38:19
5K Row
21:13.1
Weightlifting
Snatch
6 sets x 1 rep @ 80 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 10 reps
Tabata Prone Dumbbell Row
20#s (Minimum 10 reps each round)
Conditioning
5K Bike
100 DUs
4K Bike
80 DUs
3K Bike
60 DUs
2K Bike
40 DUs
1K Bike
20 DUs
38:19
Saturday, March 23, 2019
Saturday 3/23/19
BJJ
Rolled 4 rounds of 5 min
Guard Pass with Clock Choke
Rolled 5 rounds of 5 min
Awarded second stripe
Conditioning
BikeErg
6040 m
22:03
Rolled 4 rounds of 5 min
Guard Pass with Clock Choke
Rolled 5 rounds of 5 min
Awarded second stripe
Conditioning
BikeErg
6040 m
22:03
Friday, March 22, 2019
Friday 3/22/19
Conditioning
19.5
150 reps
Accessories
Pause Half Squat (3:3:1:1)
5 sets x 3 reps @ 70 kg
Landmine RDL
3 sets x 8 reps each leg @ 10 kg
ROMWOD
Create Balance
Accessories
Dumbbell Walking Lunge
9 sets x 10 m @ 45#s
19.5
150 reps
Accessories
Pause Half Squat (3:3:1:1)
5 sets x 3 reps @ 70 kg
Landmine RDL
3 sets x 8 reps each leg @ 10 kg
ROMWOD
Create Balance
Accessories
Dumbbell Walking Lunge
9 sets x 10 m @ 45#s
Thursday, March 21, 2019
Wednesday, March 20, 2019
Wednesday 3/20/19
Weightlifting
Clean + Front Squat
3 sets x 2 + 1 reps @ 100 kg
2 sets x 2 + 1 reps @ 105 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Manual Resisted Hamstring Curl
4 sets x 10 reps
Sled Drag
1200 m @ 2x45#
Clean + Front Squat
3 sets x 2 + 1 reps @ 100 kg
2 sets x 2 + 1 reps @ 105 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Manual Resisted Hamstring Curl
4 sets x 10 reps
Sled Drag
1200 m @ 2x45#
Tuesday, March 19, 2019
Tuesday 3/19/19
Weightlifting
Jerk
5 sets x 2 reps @ 110 kg
Conditioning
1 min Bike
50 DUs
5 Hanging Leg Raise
Every 3 min
5 rounds
Accessories
Strict Press
4 sets x 10 reps @ 85#
Dumbbell Pullover
4 sets x 10 reps @ 35#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#s
Parallette Push Up w/ Feet Elevated
4 sets x 10 reps @ 12"
Dumbbell Side Bend
4 sets x 10 reps each side @ 50#
Hollow Hold
6 sets x 20 sec
ROMWOD
Don't Wish
Jerk
5 sets x 2 reps @ 110 kg
Conditioning
1 min Bike
50 DUs
5 Hanging Leg Raise
Every 3 min
5 rounds
Accessories
Strict Press
4 sets x 10 reps @ 85#
Dumbbell Pullover
4 sets x 10 reps @ 35#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#s
Parallette Push Up w/ Feet Elevated
4 sets x 10 reps @ 12"
Dumbbell Side Bend
4 sets x 10 reps each side @ 50#
Hollow Hold
6 sets x 20 sec
ROMWOD
Don't Wish
Monday, March 18, 2019
Monday 3/18/19
Weightlifting
Snatch
7 sets x 1 rep @ 70 kg
Accessories
Strict Pull Ups
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Prone Dumbbell Row
3 sets x 12 reps @ 35#s
Conditioning
19.4
96 reps
Snatch
7 sets x 1 rep @ 70 kg
Accessories
Strict Pull Ups
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Prone Dumbbell Row
3 sets x 12 reps @ 35#s
Conditioning
19.4
96 reps
Friday, March 15, 2019
Friday 3/15/19
Weightlifting
Snatch
1 rep @ 91 kg
Clean & Jerk
1 rep @ 111 kg
Accessories
Static DB Lunge (3" deficit)
4 sets x 8 reps each leg @ 35#s
Manual Resisted Hamstring Curl
4 sets x 10 reps
Banded Box Step Ups
3 sets x 20 reps @ 16" w/ black
Conditioning
20 m Sandbag Carry (90#)
3 min AMRAP
T2R
3 min AMRAP
Sandbag Over Shoulder
3 min AMRAP
Partner w/ Chloe
Snatch
1 rep @ 91 kg
Clean & Jerk
1 rep @ 111 kg
Accessories
Static DB Lunge (3" deficit)
4 sets x 8 reps each leg @ 35#s
Manual Resisted Hamstring Curl
4 sets x 10 reps
Banded Box Step Ups
3 sets x 20 reps @ 16" w/ black
Conditioning
20 m Sandbag Carry (90#)
3 min AMRAP
T2R
3 min AMRAP
Sandbag Over Shoulder
3 min AMRAP
Partner w/ Chloe
Thursday, March 14, 2019
Wednesday, March 13, 2019
Wednesday 3/13/19
Weightlifting
Pause Clean
7 sets x 2 reps @ 80 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Conditioning
3 min Row
1 min Plank
3 min Ski
1 min Sit Ups
3 min Bike
1 min Burpees
3 rounds
Pause Clean
7 sets x 2 reps @ 80 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Conditioning
3 min Row
1 min Plank
3 min Ski
1 min Sit Ups
3 min Bike
1 min Burpees
3 rounds
Tuesday, March 12, 2019
Tuesday 3/12/19
Weightlifting
Jerk
1 rep @ 100 kg
20 min EMOM
Accessories
Parallette Push Up (feet elevated 12")
5 sets x 10 reps
Dumbbell Front Raise
5 sets x 10 reps @ 10#s
Strict Press
4 sets x 10 reps @ 65#
Dumbbell Lateral Raise
5 sets x 10 reps @ 10#s
Behind The Neck Snatch Grip Strict Press
4 sets x 10 reps @ 45#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#s
Conditioning
200 m Jog
10 Stall Bar Hanging Leg Raises
6 rounds
16:57
Jerk
1 rep @ 100 kg
20 min EMOM
Accessories
Parallette Push Up (feet elevated 12")
5 sets x 10 reps
Dumbbell Front Raise
5 sets x 10 reps @ 10#s
Strict Press
4 sets x 10 reps @ 65#
Dumbbell Lateral Raise
5 sets x 10 reps @ 10#s
Behind The Neck Snatch Grip Strict Press
4 sets x 10 reps @ 45#
Prone Shoulder Extensions
4 sets x 10 reps @ 10#s
Conditioning
200 m Jog
10 Stall Bar Hanging Leg Raises
6 rounds
16:57
Monday, March 11, 2019
Monday 3/11/19
Weightlifting
Power Snatch + Snatch
5 sets x 2 + 1 reps @ 165#
Conditioning
19.3
105 reps
Power Snatch + Snatch
5 sets x 2 + 1 reps @ 165#
Conditioning
19.3
105 reps
Friday, March 8, 2019
Friday 3/8/19
Weightlifting
Snatch
1 rep @ 90 kg
Clean & Jerk
1 rep @ 110 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Step Back Lunge
4 sets x 10 reps each leg @ 135#
Banded Box Step Up
3 sets x 30 reps each side @ 20" w/ green band
Dumbbell Bench Press (3:1:1:1)
4 sets x 8 reps @ 45#s
Conditioning
Min 1: 150 m Row
Min 2: 10 Dumbbell Push Press (30#s)
Min 3: 8 Strict Pull Ups
4 rounds
Snatch
1 rep @ 90 kg
Clean & Jerk
1 rep @ 110 kg
Accessories
Strict Pull Up
4 sets x 8 reps
Ring Dip
4 sets x 8 reps
Step Back Lunge
4 sets x 10 reps each leg @ 135#
Banded Box Step Up
3 sets x 30 reps each side @ 20" w/ green band
Dumbbell Bench Press (3:1:1:1)
4 sets x 8 reps @ 45#s
Conditioning
Min 1: 150 m Row
Min 2: 10 Dumbbell Push Press (30#s)
Min 3: 8 Strict Pull Ups
4 rounds
Thursday, March 7, 2019
Wednesday, March 6, 2019
Wednesday 3/6/19
Weightlifting
Clean Deadlift to Knees + Clean
5 sets x 2 reps @ 100 kg
Accessories
Strict Pull Ups
4 sets x 8 reps
Ring Dip
4 sets x 8 reps @ 5 kg
Sumo Deadlift
8 sets x 8 reps @ 75#
Hip Thrust
4 sets x 8 reps @ 75#
Manual Resisted Hamstring Curl
4 sets x 10 reps
Clean Deadlift to Knees + Clean
5 sets x 2 reps @ 100 kg
Accessories
Strict Pull Ups
4 sets x 8 reps
Ring Dip
4 sets x 8 reps @ 5 kg
Sumo Deadlift
8 sets x 8 reps @ 75#
Hip Thrust
4 sets x 8 reps @ 75#
Manual Resisted Hamstring Curl
4 sets x 10 reps
Tuesday, March 5, 2019
Tuesday 3/5/19
Weightlifting
Jerk
6 sets x 3 reps @ 80 kg
Conditioning
500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Step Ups (24")
4:46
Accessories
Dumbbell Bench Press
5 sets x 10 reps @ 20#s
5 sets x 10 reps @ 40#s
Strict Press
5 sets x 8 reps @ 35#
Behind The Neck Snatch Grip Strict Press
5 sets x 8 reps @ 35#
Body Saw
4 sets x 10 reps
Tabata Dumbbell Floor Press
*Rest at lockout*
20#s
Jerk
6 sets x 3 reps @ 80 kg
Conditioning
500 m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Step Ups (24")
4:46
Accessories
Dumbbell Bench Press
5 sets x 10 reps @ 20#s
5 sets x 10 reps @ 40#s
Strict Press
5 sets x 8 reps @ 35#
Behind The Neck Snatch Grip Strict Press
5 sets x 8 reps @ 35#
Body Saw
4 sets x 10 reps
Tabata Dumbbell Floor Press
*Rest at lockout*
20#s
Monday, March 4, 2019
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