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

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

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



Weightlifting PM
Box Squat (just below parallel)
12 sets x 2 reps @ 175# + chains x 3

Sumo Deadlit
12 sets x 2 reps @ 215# + green band w/ 2" deficit

NoWheres
3 sets x 2 min @ thick green band


Bracing
Cross Crunch
2 sets x 10 reps each leg
Flutter Kicks
2 sets x 30 reps each leg

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

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

Weightlifting AM
Split Press
5 sets x 5 reps @ 25 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Power Snatch below knee
5 sets x 1 rep @ 70% (60 kg)

Power Clean below knee
5 sets x 1 rep @ 70% (70 kg)


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

Strict Press
2 sets x 10 reps @ bar + chains x 2

Banded Row
2 sets x 50 reps


Bracing
Cross Crunch
2 sets x 10 reps each
Flutter Kicks
2 sets x 30 reps

Weightlifting
Clean & Jerk
Weight of the Day - 115 kg (2 kg PR) (tried 120 5 times but wasn't able to clean it)

Snatch
5 sets x 1 rep @ 80% (80 kg)

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


BJJ
Straight Ankle Lock defense counters
5 rounds of 5 min

Yoga
1 hour


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

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


BJJ
Back Escapes
7 rounds of 6 min


Bracing

Weightlifting AM
Snatch
Weight of the Day - 97 kg (1 kg PR) (Barely missed 101 about 7 times)

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


Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 175# + 3 chains

Sumo Deadlift
10 sets x 2 reps @ 215# + green/blue bands


Conditioning
5 Power Cleans (135#)
30 Double Unders
5 rounds

2:48

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

Snatch
4 sets x 1 rep @ 85% (82 kg)

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

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

Weightlifting AM
Split Press
5 sets x 5 reps @ 35 kg

Jerk Balance
5 sets x 3 reps @ 45 kg

Hang Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Hang Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)


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

Banded Tricep Extension
2 sets x 50 reps @ blue band

Diagonal Band Pull Aparts
2 sets x 30 reps each side @ red band

Shoulder Touches
2 sets x 25 reps

Rope Rows
2 sets x 10 reps


Conditioning
4 sets x 40 yard sprint

Weightlifting
Snatch
4 sets x 1 rep @ 85% (82 kg)

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

Front Squat
6 sets x 3 reps @ 67% (90 kg)


Bracing
Static Lunge
3 sets x 8 reps each leg @ 2 x 8 kg KBs

Banded Hip Rotations
3 sets x 15 reps


BJJ
Ankle Lock Defenses
5 rounds of 5-7 min

Yoga
1 hour


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Weightlifting AM
Snatch
5 sets x 1 rep @ 85% (82 kg)

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

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


Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 155# + 3 chains

Sumo Deadlift
10 sets x 2 reps @ 215# + green band


Bracing
Goblet Squat to box
3 sets x 10 reps

Back Breathing
3 sets x 10 reps

Weightlifting
Snatch
3 sets x 1 rep @ 90% (90 kg, cause no change plates available)

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

Front Squat with 3 sec pause at bottom while maintaining brace
6 sets x 2 reps @ 75 kg

Weightlifting AM
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)

Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)


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

Banded Tricep Extension
3 sets x 50 reps @ red band

Diagonal band Pull Aparts
3 sets x 30 each side @ red band

Seated Front Delt Raise
3 sets x 12 reps @ 25#

Ring Row
3 sets x 10 reps


Bracing

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

Snatch
3 sets x 1 rep @ 90% (87 kg) (2/3)

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


Bracing
Single Arm KB Press in Lunge
3 sets x 8 reps each arm

Ring Row
3 sets x 10 reps


BJJ
5 rounds of 5 min, half with blue belt, not submitted once

Weightlifting AM
Snatch below knee blocks
5 sets x 1 rep @ 80% (77 kg) (4/5)

Clean below knee blocks
5 sets x 1 rep @ 93 kg

Rack Jerks
5 sets x 1 rep @ 90 kg


BJJ
Armbar drill
Flower sweep
6 or so rounds of 6 min


Weightlifting PM
Tempo Front Squat (5 sec up/5 sec down)
5 sets x 5 reps @ 40 kg

BJJ

2 rounds of 10 min

Weightlifting AM

Snatch

3 sets x 1 rep @ 90% (87 kg) (1/3)

Clean & Jerk

3 sets x 1 rep @ 90% (105 kg)

Weightlifting PM
Dynamic Lower

Box Squat (just below parallel)

10 sets x 2 reps @ 125# + chains x 3

Sumo Deadlift

10 sets x 2 reps @ 185# + green bands

Banded Pull Throughs

3 sets x 60 reps @ green band

Bracing

Ring Push Up

4 sets x 6-8 reps

Single Arm KB Row (hand support)

4 sets x 8 reps

KB Chop Press (1/4 Squat)

4 sets x 10 reps each

Conditioning
100 cal Ski Erg - 9:23 - 1857
100 cal Row - 6:17 - 1558

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

Snatch
4 sets x 1 rep @ 85% (82 kg)

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

Back Squat
4 sets x 1 rep @ 90% (145 kg) (3/4)

Conditioning
Ski Erg
100 cal - 9:41 - 1881 m
Row
100 cal - 6:15 - 1554 m


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (82 kg)

Bracing


Accessories
Speed Bench Press
9 sets x 3 reps @ bar + blue band + chains x 1


Conditioning
3 Power Snatch (135#)
5 Toes 2 Bar
7 Burpees
5 rounds

3:59

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

Snatch
4 sets x 1 rep @ 85% (82 kg)

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

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


BJJ
More sweeps
5 rounds of 5 min

BJJ

Practiced Sweeps from guard

4 rounds of 10 min rolling

Weightlifting

Power Snatch

5 sets x 1 rep @ 80% (70 kg)

Power Clean

5 sets x 1 rep @ 80% (85 kg)

Rack Jerk

5 sets x 1 rep @ 90 kg

Goblet Tempo Squat

5 sets x 5 reps @ 5 sec tempo

Weightlifting
Power Snatch
4 sets x 1 rep @ 80% (77 kg)

Power Clean & Jerk
4 sets x 1 rep @ 80% (93 kg)

Sumo Deadlift
3 sets x 2 reps @ 225# + green bands
3 sets x 2 reps @ 225# + green and red bands

Bracing

Weightlifting
Snatch Above the Knee Blocks
5 sets x 1 rep @ 80ish % (75 kg)

Clean Above the Knee Blocks
5 sets x 1 rep @ 85% (100 kg)

Romanian Deadlifts
3 sets x 5 reps @ 60 kg

Bracing


BJJ
No gi
Sweeps
4 rounds of rolling

Weightlifting
Snatch
5 sets x 1 rep @ 80% + 1kg (78 kg)

Clean & Jerk
5 sets x 1 rep @ 80% + 1 kg (94 kg)

Back Squat
1 set x 1 rep @ 100% (150 kg) (7 kg below PR, felt low on energy)


Gymnastics
30 min EMOM
Min 1: 6 Pistols
Min 2: 30 sec Shoulder Touches
Min 3: 30 sec Hollow Hold

Weightlifting
Snatch
5 sets x 1 rep @ 80% (77 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (93 kg)

Good Mornings
3 sets x 5 reps @ 60 kg

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Front Squat
5 sets x 1 rep @ 80% (105 kg)

Kroc Row
3 sets x 12 reps @ 60# DB

Breathing and bracing

Weightlifting
Strongest Unicorn

Bodyweight - 75.5 kg

Snatch - 85, 90, 95
Clean & Jerk - 105, 110, 115
Total - 200

Weightlifting
Taper Week
Snatch
5 sets x 1 rep @ 60% (60 kg)

Clean & Jerk
5 sets x 1 rep @ 60% (70 kg)

Weightlifting
Taper Week

Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean & Jerk
5 sets x 1 rep @ 70% (82 kg)

Weightlifting
Taper Week

Snatch
5 sets x 1 rep @ 80% (77 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Weightlifting
Snatch
4 sets x 1 rep @ 85% (82 kg)

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

Back Squat
2 sets x 2 reps @ 90% (140 kg)

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

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Above Knee Blocks
5 sets x 1 rep @ 70% (68 kg)

Clean Above Knee Blocks
5 sets x 1 rep @ 70% (82 kg)

Bracing


Conditioning
Interval Rowing
30 sec on/30 sec off (damper at 8)
10 rounds

Averaged about a 1:45 pace and finished at about 1500 meters

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

Snatch
5 sets x 1 rep @ 80% (77 kg)

Clean & Jerk
Weight of the Day - 112 kg (1 kg under PR)
(Cleaned 116 but wasn't able to Jerk it)


BJJ
Practiced some guard passes
Three rounds of rolling

Weightlifting

Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Weightlifting
Snatch
Weight of the Day - 96 kg (1 kg PR)
(Got under 100 but wasn't able to lock it out)

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

Front Squat
3 sets x 3 reps @ 80% (105 kg)

BJJ
Michigan Open Jiu Jitsu Tournament
Lost first match 13-8 (was ahead most of match until a guard pass and mount right at the end)
Won second match 21-8
Lost third match, choked out

Happy overall with first tournament, least experienced and shortest in class by far

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

Snatch
4 sets x 1 rep @ 85% (81 kg)

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

Back Squat
1 set x 4 reps @ 75% (120 kg)
1 set x 4 reps @ 85% (130 kg)
4 sets x 3 reps @ 90% (140 kg)


BJJ
Couple rounds of light rolling

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

Snatch
4 sets x 1 rep @ 85% (81 kg)

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

Back Squat
1 set x 4 reps @ 65%
1 set x 4 reps @ 70%
3 sets x 4 reps @ 75% (120 kg)


BJJ
Takedowns
6 rounds of rolling

Yoga
1 hour


1500 meter row @ easy pace
just over 6 min


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Rack Jerk
5 sets x 1 rep @ 80 kg

Goblet Tempo Squat
2 sets x 5 reps @ 26#

Weightlifting
Snatch
4 sets x 1 rep @ 85% (81 kg)

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

Front Squat
1 set x 5 reps @ 65% (90 kg)
1 set x 5 reps @ 75% (100 kg)
5 sets x 3 reps @ 85% (111 kg)

Breathing & Bracing

Weightlifting

Russian Snatch Balance

5 sets x 3 reps @ 20 kg

Snatch

4 sets x 1 rep @ 85% (81 kg)

Clean & Jerk

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

Back Squat

6 sets x 3 reps @ 70% (115 kg)

Bar Muscle Up Practice
45 min


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
3 sets x 5 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (67 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (81 kg)

Breathing & Bracing


BJJ
Practiced takedowns
6 rounds of rolling

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

Snatch
4 sets x 1 rep @ 85% (81 kg)

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

Front Squat
1 set x 6 reps @ 70% (91 kg)
1 set x 5 reps @ 75% (98 kg)
6 sets x 3 reps @ 80% (104 kg)


Westside
Back Squat with straps to above paralll
4 sets x 6-10 reps @ 225# + Green band looped around belt

Overhead Lunges
4 sets x 10-20 reps @ 85#

Banded Pull Throughs
4 sets x 40-50 reps @ green band

Lats & Abs

BJJ
5 rounds of rolling

Yoga
1 hour


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Jerk Dip Hold (3 sec) + Jerk
5 sets x 1 rep @ 70 kg

Goblet Tempo Squats (5 sec)
3 sets x 5 reps @ 26#


BJJ
3 rounds of rolling


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

10:46 (Raining, tire was hard to hold to)

BJJ
5 rounds of rolling


Bench Press
5 sets x 3 reps @ 85# + blue bands to 2" board


Weightlifting
No snatch due to elbow not feeling good

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

Front Squat
6 sets x 3 reps @ 70% (91 kg)

Weightlifting
Tall Snatches
5 sets x 3 reps @ 20 kg

Snatch
5 sets x 1 rep @ 80% (76 kg)

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

Back Squat
3 sets x 2 reps @ 80% (136 kg)


BJJ
6 rounds of rolling
Submitted once

Yoga
1 hr


Weightlifting
Snatch from deficit (1.5")
5 sets x 1 rep @ 80% (76 kg)

Clean from deficit (1.5")
5 sets x 1 rep @ 80% (92 kg)

Rack Jerk
5 sets x 1 rep @ 80 kg

Braced Lunges
5 sets x 5 reps

Bench Press
9 sets x 3 reps @ 45# + blue bands


Weightlifting
Snatch
Weight of the Day - 95 kg (1 kg PR), attempted 97 kg

Clean & Jerk
Weight of the Day - 111 kg (2 kg below PR), cleaned 115, missed Jerk

Front Squat
6 sets x 4 reps @ 80% (105 kg)

Breathing and Bracing

Back Squat
6 sets x 2 reps @ 70% (245#)


BJJ
10 or so rounds of rolling

Bench Press
9 sets x 3 reps @ 65# + blue band

Ballistic Bench
3 sets x 15 reps @ 65#

Lats & Abs


Weightlifting
Felt pretty beat up from last night's session
Snatch
3 sets x 1 rep @ 90% (85 kg) (1/3)

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

Front Squat
6 sets x 3 reps @ 80% (105 kg)


BJJ
2.5 rounds of rolling
Submitted new guys fairly easily, was not submitted

BJJ
Rolled for about an hour
Rounds ranged from 3 to 7 minutes, only tapped three times


Westside
Banded Overhead Squat
2 sets x 20 reps @ PVC + red band
1 set x 8 reps @ 45# + red band
1 set x 8 reps @ 65# + red band
1 set x 8 reps @ 75# + red band
4 sets x 8 reps @ 95# + red band

Banded Thruster
3 sets x 10 reps @ 45# + red band
1 sets x 10 reps @ 45#

Banded Pull Throughs
4 sets x ME @ green band

Back Extensions
3 sets x ME @ 15#

Bar Muscle Up Practice

Weightlifting
Snatch below knee blocks
5 sets x 1 rep @ 80% (75 kg) (3/5)

Clean below knee blocks
5 sets x 1 rep @ 80% (90 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Bracing Barbell Lunge
5 sets x 5 reps each leg

Lats & Abs


BJJ
Takedown counters
Sit Up Guard
3 rounds of rolling

Weightlifting
Snatch
3 sets x 1 rep @ 90% (85 kg)

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

Front Squat
1 set x 5 reps @ 60% (80 kg)
1 set x 4 reps @ 65% (85 kg)
6 sets x 2 reps @ 70% (91 kg)

Bracing

Windmills
3 sets x 5/5 reps @ 35#


Conditioning
"343" - Firefighter Salvatore B. Calabro - Ladder 101
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Balls (20#, 10 ft)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

27:27


Weightlifting
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (66 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (80 kg)

Bracing


BJJ
Guard Passes
5 rounds of rolling (did not get submitted)

Weightlifting
Russian Snatch Balance
5 sets x 3 reps

Snatch
4 sets x 1 rep @ 85% (80 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (96 kg)

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


Sled Push + Sled Pull
2 sets x 50 meter


Lats & Abs


2 Handstand Push Ups
10 V-Ups
10 rounds

Turkish Get Ups
worked up to 80# for 1 rep


Conditioning
100 Double Unders
40 Burpees
100 Double Unders

3:55


Odd: 20 sec Hollow Hold
Even: 3 Muscle Ups
12 min EMOM


BJJ
Takedowns
3 rounds of rolling (did not get submitted)

Yoga
1 hour


Row
200 meters (@ 1:50 - 2:00/500 m pace)
Rest 30 sec
10 rounds


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (66 kg)

Power Clean
5 sets x 1 rep @ 80% (81 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Lats & Abs

Row
20 sec on / 20 sec off @ 8
8 rounds


2 Muscle Ups
15 min EMOM


Weightlifting
Snatch
4 sets x 1 rep @ 80% (75 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (90 kg)

Back Squat
3 sets x 3 reps @ 80% (126 kg)

Bench Press
3 sets x 3 reps @ 145# + chains

Banded Tricep Extensions
3 sets x 50 reps @ red band

Lats & Abs


BJJ
Takedowns
4 rounds of rolling
Did not get submitted

Snatch
3 sets x 1 rep @ 75 kg

Clean & Jerk
3 sets x 1 rep @ 90 kg

Snatch
3 sets x 1 rep @ 90% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (102 kg)

Back Squat
6 sets x 1 rep @ 93% (146 kg)

Power Snatch
4 sets x 1 rep @ 165#

Conditioning
400 meter sled drag (125#)
400 meter sprint
Rest 3 min
3 rounds
24:55


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
5 sets x 3 reps

Hang Snatch below Knee
5 sets x 1 rep @ 75% (71 kg)

Hang Clean below Knee
5 sets x 1 rep @ 75% (85 kg)


BJJ
Reviewed half guard passes
2 rounds of rolling, got about 7 submissions

Weightlifting
Snatch
3 sets x 1 rep @ 90% (85 kg)

Clean
3 sets x 1 rep @ 90% (105 kg) (2/3)

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


Westside
Front Squat
3 sets x 6 reps @ 185# w/ 40# chain necklace

Banded Deadlift for speed
6 sets x 1 rep @ 135# + 150-250# bands

Ring Hamstring Curls
5 sets x 15 reps

Banded Pull Throughs
4 sets x ME

Front Lever Lat Pulls
3 sets x 5 reps

Bar Muscle Up Practice

Conditioning
10 Cal Row
10 Overhead Lunges (95#)
50 Double Unders
1 min Rest
3 rounds
6:18

Rest 4 min
Min 1: 10 Burpees
Min 2: 20 sec Handstand
Min 3: 3 Dead Hang Chest to Bar Pull Ups, Hollow hold remainder of minute
15 min EMOM


BJJ
Half Guard Escape
4 rounds of rolling

Strength
Bamboo Bar Bench
3 sets x 10 reps @ 4x18#KB

Bamboo Bar Overhead Hold
3 sets x 20 sec @ 2x18#KB

Bamboo Bar Overhead Lunge
1 set x 6 reps @ 2x18#KB

DB Bench Press
2 sets x 10 reps @ 2x40#

Overhad Banded Tricep Extensions
2 sets x 50 reps

Lats and Abs


Weightlifting
Power Snatch Above Knee Box
5 sets x 1 rep @ 70% (60 kg)

Power Clean Above Knee Box
5 sets x 1 rep @ 70% (75 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Snatch
3 sets x 1 rep @ 90% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (104 kg)

Back Squat
5 sets x 5 reps @ 79% (125 kg)

Snatch
4 sets x 1 rep @ 85% (80 kg) (3/4)

Clean & Jerk
4 sets x 1 rep @ 85% (97 kg)

Back Squat
6 sets x 1 rep @ 93% (146 kg)

Conditioning
Teams of 3 (with Matt G and Greg)
100 meter run
Plank
Burpees
Rotate after each run, scored on total burpees
10 min AMRAP
Rest 7 min
5 min AMRAP

208 + 111


Weightlifting
Split Press
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (rounded up to 70 kg)

Clean above knee + Clean (no hook grip)
5 sets x 1 rep @ 70% (80 kg)


BJJ
Easy day with a couple new people.

Weightlifting
Russian Snatch Balance
5 sets x 3 reps

Snatch
4 sets x 1 rep @ 85% (80 kg) (3/4)

Clean & Push Jerk
4 sets x 1 rep @ 85% (96 kg)

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


Powerlifting
Front Banded Back Squat
2 sets x 12 reps @ 125# + Green bands

Front Banded Good Mornings
2 sets x 10 reps @ 125/95 + Green Bands

Chair Sumo Deadlifts with Scap Pull
3 sets x 5 reps @ 135#

Banded Good Morning
3 sets x 50 reps with green band

Sled Drags

Lats & Abs

Conditioning
5 Burpees
5 Box Jumps (24")
Rest 30 sec
8 rounds

5:43

Rest till 7:00, then 100 Wall Balls (20#) in as few sets as possible. Must rest 90 seconds between sets.
33 - 57 - 80 - 100


BJJ
Mount Escapes
5 rounds of rolling

Conditioning
"Helen"
400 meter run
21 Kettlebell Swings (53#)
12 Pull Ups
3 rounds

8:59 (pull ups killed me)


Powerlifting
Speed Bench Press
12 sets x 2 reps @ bar + black & red bands

Muscle Up Transitions on boxes
10 singles

Overhead Banded Tricep Extensions
3 sets x 50 reps

Banded Ab Twists
2 x 8/8


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (66 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Push Jerk
5 sets x Moderate (80 kg)

Conditioning

8 HSPU
10 Power Cleans (155#)
89 Double Unders
26 Toes to Bar

3:21


Weightlifting
Snatch
4 sets x 1 rep @ 85% (80 kg)

Clean & Push Jerk
4 sets x 1 rep @ 85% (97 kg)

Back Squat
5 sets x 5 reps @ 77% (121 kg)

Snatch
1 RM
94 kg (2 kg PR)

Powerlifting

Bench Press

1 RM - 215# PR

Ballistic Bench Press

4 x ME (2 wide/ 2 narrow)

Kettlebell Tricep Extensions

3 sets x ME (53-44-35-26-18)

Banded Overhead Tricep Extensions

3 sets x ME

Front Delt Raise

2 sets x ME @ 25#

Ring Pull Up

3 sets x ME

Abs

Tire Flips
250 Row
Rest
Alternate with partners
10 min


BJJ

Bench Press

6 sets x 2 reps @ 90% (190#) (2 narrow, 2 medium, 2 wide)

Olympic

Snatch

5 sets x 1 rep @ 80% (75 kg) (5/5)

Clean & Jerk

5 sets x 1 rep @ 80% (90 kg 5/5)

Single Arm Kettlebell Swings
3 reps per arm @ 70#
15 min EMOM


Olympic
Snatch
3 sets x 1 rep @ 90% (84 kg) (3/3)

Clean & Jerk
100% - 113 kg (1 kg PR)

Powerlifting

Sled Pulls/Pushes

Rack Pulls

Grip work

Lats/Abs

Kettlebell Ladder
5 swings at each
18# - 26# - 35# - 44# - 53# - 70# - 80# - 106# - 124#
rest 10-30 sec between sets, 2 rounds through


BJJ

Conditioning

5 Pull Ups
10 V-Ups
15 Bar over Burpees
5 rounds
2 Push Press (135#) EMOM

9:43


Bench Press
12 sets x 2 reps @ bar + red bands + chains (for speed)


Olympic
Snatch above the knee blocks
5 sets x 1 rep @ 70% (65 kg)

Clean below the knee blocks
5 sets x 1 rep @ 80% (90 kg)

Rack Jerks
5 sets x 1 rep @ 80% (90 kg)

Starting to implement heavy kettlebell swings a couple times a week.

Kettlebell Swing
5 sets x 10 reps @ 106#

Lats and Abs


Olympic
Snatch
3 sets x 1 rep @ 90% (84 kg) (3/3)

Clean & Jerk
3 sets x 1 rep @ 90% (101 kg) (3/3)

Back Squat
5 sets x 5 reps @ 75% (118 kg)

Back Squat

6 sets x 1 rep @ 91% (315#)

BJJ

Snatch

4 sets x 1 rep @ 85% (80 kg) (4/4)

Clean & Jerk

4 sets x 1 rep @ 85% (95 kg) (4/4)

Lats and Abs


Olympic
Split Press
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang Snatch above knee + Snatch
5 sets x 1 rep @ 70% (65 kg)

Hang Clean above knee + Clean
5 sets x 1 rep @ 70% (80 kg)

Front Squat
6 sets x 3 reps @ 65% (85 kg)


Olympic
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (80 kg) (2/4)

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg) (3/4)


Powerlifting
300 meter walking lunge (20 kg)

100 Good Mornings (20 kg)

100 Snatch Grip Dimmels (20 kg)

1000 Hamstring Curls (#2 band)

2 sets x 300 meter sled drag (85# brisk pace)

3 sets x 20 Pull Overs (#1 bands with PVC)
Super set with 4 Dead Hang Pull Ups

2 sets x 30 Pull Downs (#1 bands with PVC)
Super set with 1 Dead Hang Pull Up

3 sets x 15 hanging leg raise

Conditioning

"Boston"
7 Deadlift (225#)
22 Kettlebell Snatches (53#)
9 Slurpees (30#)
4 rounds

13:48


BJJ
Back Control
Gi Chokes

Bench
1 RM - 210# (4# PR)


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

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

Rack Jerk
5 sets x 1 rep @ 70 kg


Krav
Arm drag
Bar hug defense

Sumo Deadlift (w/ straps)

2 sets x 3 reps @ 85% (365#)

Lats and Abs

Olympic

Snatch

4 sets x 1 rep @ 85% (80 kg)

Clean & Jerk

4 sets x 1 rep @ 85% (95 kg)

Back Squat

5 sets x 5 reps @ 73% (115 kg)

Back Squat
6 sets x 1 rep @ 91% (315#)

BJJ

Snatch
5 sets x 1 rep @ 80% (75 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (90 kg)

Olympic
Split Press
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Below Knee
5 sets x 1 rep @ 70% (65 kg)

Clean Below Knee + Jerk
5 sets x 1 rep @ 70% (85 kg)


BJJ

Conditioning

100 meter run
10 Toes to rings
10 Kettlebell Swings (70#)
8 rounds

11:48


Olympic

Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
5 sets x 1 rep @ 80% (75 kg)

Power Clean + Jerk
5 sets x 1 rep @ 80% (85 kg)

Front Squat
6 sets x 3 reps @ 65% (85 kg)


Power

Forward Banded Zercher Squat
3 sets x 8 reps @ 115# + #1 bands

Straight Leg Sumo Sub Scapular Deadlift - 2" deficit
3 sets x 1 rep @ 185

Straight Leg Conventional Sub Scapular Deadlift - 4" deficit
3 sets x 2 @ 225

Lat Pull Down
3 sets x Max Effort @ 90#

Dimmels (w/ straps)
3 sets x 3 reps @ 135#

Sled Pull
3 sets x 50 meters @ 90 kg + 20# ball low hold
3 sets x 50 meters @ 90 kg + 20# ball high hold

Standing Abs

Conditioning
3 Strict HSPU
5 Wide Ring Rows
2 sets
200 meter run w/ 30# Sandbag
400 meter row
3 rnds


Muscle Clean 105#
15 min EMOM


BJJ
Side Control Escapes

3 rounds of rolling
https://www.youtube.com/watch?v=48jZH2iinNs

Conditioning

10 Box Jumps (24")

10 Pull Ups

30 Double Unders

3 rnds

3 Sumo Deadlift High Pull (95#) EMOM

3:57

Bench Press wide grip

3 sets x 10 reps @ 65% (135#)

Power Snatch above knee blocks

5 sets x 1 rep @ 80% (65 kg)

Power Clean above knee blocks

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

Rack Jerk

5 sets x 1 rep @ 80 kg

Krav
 - Machete/stick defense
 - Knife defenses/takedowns


Snatch
5 sets x 1 rep @ 80% (75 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (90 kg)

Back Squat
5 sets x 5 reps @ 73% (115 kg)

BJJ
Worked on more side control stuff

Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (80 kg) (3/4)

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg) (4/4)

Squat
6 sets x 1 rep @ 80% (supposed to be 91% but had no legs left) (130 kg)

Conditioning
200 meter run
10 Sit Ups
5 Push Ups
15 min AMRAP

10 rnds + 200 m


Split Press
5 sets x 5 reps @ 20-25 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Power Snatch
3 sets x 1 rep @ 90% (75 kg)

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


BJJ
Knee on belly switch flow
Side control (spin takedown)
 - arm triangle
 - cross side from frame pressure
 - near side from scarf
 - arm triangle defense counter

4 rounds of rolling

Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (80 kg)

Back Squat
6 sets x 3 reps @ 65% (102 kg)


First night of working on Westside training
Forward banded Back Squats
2 sets x 10 reps @ #3 bands + 135

Zercher Squats
2 sets x 10 reps @ 95

Banded Hamstring Curls
250 reps in as few a sets as possible

Banded Deadlift Hold - below knee
1 set off hand ME (about 1 min)
1 set dominant hand ME (about 1 min)

Banded Snatch Deadlift Hold - above knee
1 set ME (about 20 sec)

ghetto Reverse Hyper
2 sets x 10 reps w/ 18# kettlebell
3 sets x 10 reps w/ blue band

Bent over sled drag - heel toe
6 sets x 50 m @ 70#

Ring Row
4 sets x ME

Standing Abs
2 sets x 1 min

Conditioning
200 meter run
5 Power Cleans (185#)
5 Pull ups
Rest 90 sec
5 rounds

14ish minutes


BJJ
First session with gi
Americana with armbar variations
4 five minute rounds

https://www.youtube.com/watch?v=maVGzW4CzCM

Conditioning

100 DU Buy In
------------------------
3 Deadlifts (315#)
6 Bar over Burpees
5 rnds
------------------------
100 DU Cash Out

5:32


Bench Press
5 sets x 3 reps @ 70% + chains (145# + 40# of chain)


Snatch Above Knee Blocks
5 sets x 1 rep @ 80% (75 kg) (5/5)

Hang Clean Below Knee + Jerk
5 sets x 1 rep @ 80% (90 kg) (5/5)

Snatch
4 sets x 1 rep @ 85% (80 kg) (3/4)

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg) (4/4)

Squat
5 sets x 5 reps @ 73% (115 kg)


HitFit
30 minute fight conditioning

Low energy today so lifts were not my best. 

Russian Snatch Balance

5 sets x 3 reps @ 40 kg

Muscle Snatch

5 sets x 2 reps @ 40 kg

Snatch

3 sets x 1 rep @ 90% (83 kg) (2/3)

Clean & Jerk

3 sets x 1 rep @ 90% (101 kg) (2/3)

Supposed to squat but had no legs left

Split Press
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg (focused on punching under)

Power Snatch
5 sets x 1 reps @ 80% (just rounded up to 70 kg)

Power Clean & Jerk
5 sets x 1 rep @ 80% (82 kg)

2 Muscle Ups
15 min EMOM


Sumo Deadlift (w/ straps and belt)
2 sets x 2 reps @ 90% (385#)


Russian Snatch Balance
5 sets x 2 reps @ 40 kg

Muscle Snatch
5 sets x 2 reps @ 20 kg

Snatch
3 sets x 1 rep @ 90% (83 kg) - went 2/3

Muscle Clean
5 sets x 2 reps @ 50 kg

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg)

Front Squat
6 sets x 3 reps @ 65% (85 kg)

20 min EMOM

10 sec L Sit

30 sec Handstand

(Alt rounds)

BJJ

Side control

Side control to sweep to arm bar or choke

Bench Press (medium - wide grip)
5 sets x 5 reps @ 175#


Snatch Above Knee Blocks
5 sets x 1 rep @ 70% (65 kg)

Clean Below Knee Blocks
5 sets x 1 rep @ 80% (90 kg)

Split Press
5 sets x 2 reps @ 40 kg (https://www.youtube.com/watch?v=I27b-4l8p7E)

Rack Jerk
5 sets x 1 rep @ 80% (90 kg)

Several bracing drills

Didn't work out over the past several days due to Validus Games, but back at it today!

2 rnds of Bas Boxing

Sumo Deadlit
5 sets x 5 reps @ 65 % (275#)


Snatch Balance
5 sets x 2 reps @ 20 kg (working on hitting perfect positions, no heave)

Muscle Snatch
5 sets x 2 reps @ 20-30 kg (working on better arm action)

Snatch
3 sets x 1 rep @ 90% (83 kg) (went 1 for 3, so I did another and made it)

Muscle Clean
5 sets x 2 reps @ 20 kg

Clean & Jerk
3 sets x 1 rep @ 90% (101 kg) (no misses)

Squat
5 sets x 5 reps @ 73% (115 kg)

2 rounds of Bas Boxing


5 Push Ups
5 Pull Ups
5 Sit Ups
3 min AMRAP
-----------------
Rest 1 min
-----------------
10 Squats
10 Burpees
5 min AMRAP
-----------------
Rest 1 min
-----------------
10 meter sprint
2 min AMRAP

Didn't really keep track of rounds, got about 5-6 in #1 and #2, no idea how many runs (probably around 40)


BJJ
Scissor Sweep to mount
Scissor Sweep to Flower Sweep to Arm Bar or mount

Did one round of Bas Boxing.


Snatch above knee blocks

5 sets x 1 rep @ 65% (60 kg)

Hang Clean Below knee + Jerk

3 sets x 1 rep @ 80% (90 kg)

Snatch

4 sets x 1 rep @ 85% (80 kg)

Clean & Jerk

4 sets x 1 rep @ 85% (95 kg)

Squat

5 sets x 5 reps @ 70% (110 kg)


Conditioning
500 meter row
10 Power Cleans (135#)
10 S2OH
10 Burpees
5 rnds

Partnered with Roy

16:44

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%
Arms were not behaving again so I dropped down to around 60%

Clean & Jerk
5 sets x 1 rep @ 80% (90 kg)

Clean & Jerk @ 85% (195#)

7 min EMOM


Some random bodybuilding stuff


Snatch

100% Weight of the day (85 kg, missed 91)

Arms seem to be turning off when I get closer to max. very frustrated.

Clean & Jerk

3 sets x 1 rep @ 90% (101 kg)

Tried lowering belt and clean felt stronger. Jerk is coming along.

Another Active "Rest" day.

Did a full run through of the Validus Games. 6 person team, 6 events, took about an hour.

Active "Rest" Day

No lifting but did BJJ. Going to start getting back into fighting classes to work on conditioning.

We are soon going to be able to start belting students in BJJ, so I'm going to work towards getting my blue belt!

Snatch

5 sets x 1 rep @ 80%

Clean & Jerk

5 sets x 1 rep @ 80%

Snatch

3 sets x 1 rep @ 90% (85 kg) - Missed all 3. Took a fourth and hit it. Not happy.

Clean & Jerk

100% Weight of the Day - 105 kg, missed 110 kg

Squat

4 sets x 5 reps @ 70% (110 kg)

Legs were feeling weak. Haven't been squatting much and doing more running, so I'm excited to get back into more weightlifting.

Active Rest Day

Tested a Validus workout, but taking it relatively easy after Savage Race

Now shifting focus of training predominating towards weightlifting

Ran Savage Race today.

2:17:55.0

79th out of 425 men ages 25-29 (top 18%)
439th out of 2000 men (top 22%)
498th out of 3200 total (top 15%)

Left quad and calves started to cramp up around mile 5, but just took a few short breaks to stretch.

May try again next year, but actually train for it for a bit. Probably able to get into top 25 if I did

Front Squat

1 RM

275 (10# below PR, tried 290 but barely missed)


Conditioning

1000 meter row
Rest 2 min
1 mile run

12:37 (row-3:43, run-6:54)

Some ab roll outs and hollow hold planks

400 meter sled drag (50 kg)
400 meter run
Rest 3ish min
3 rnds

Burpees

7 min AMRAP

107

Bench Press

1 RM

206# (1# PR)

A bunch of other random stuff

Press in Split

5 sets x 5 reps @ 40kg (feeling easier)

Jerk Balance

5 sets x 3 reps @ 40kg (focusing on pressing under)

Snatch Deadlift

5 sets x 2 reps @ 80kg

Clean

5 sets x 1 rep @ 90kg

Russian Snatch Balance

5 sets x 3 reps @ 40kg

Snatch Deadlift

4 sets x 3 reps @ 70kg

Clean & Jerk

4 sets x 1 rep @ 85% (95kg)


Conditioning

5 Squat Clean Thrusters (115#)
10 Pull Ups
15 V-Ups
7 min AMRAP

3 + 26

Deadlift

1 RM (425#, 20# PR)


Conditioning

"Diane"
21 - 15 - 9
Deadlift (225#)
Handstand Push Ups

10:15

Tried some weightlifting later in the day but ended up cutting it short as the deadlift earlier was messing with my pulls

Snatch

5 sets x 1 rep @ 80% (75kg)

Clean & Jerk

5 sets x 1 rep @ 80% (90kg)


Conditioning

400 meter run
40 Box Jumps (24")
30 Kettlebell Swings (53#)
20 Pull Ups
10 Handstand Push Ups
2 rounds

15:53

Snatch

3 sets x 1 rep @ 85% (80kg)

Clean & Jerk

4 sets x 1 rep @ 85% (95kg)

Sore after Murph, legs didn't have much drive today

Conditioning

Murph

60:36 (with 20# vest)

Well behind best time (42ish with vest). Had no gas

Snatch

1 RM

205# (7# PR)


Conditioning

400 meter run
Rest 1 min
6 rounds

13:06 (1:25, 1:18, 1:17, 1:20, 1:24, 1:22)

Played with some Highland Games stuff today.

Stone throw

30ish feet

Heavy Hammer

50ish feet

Light Hammer

70ish feet

Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Snatch

5 sets x 1 rep @ 80% (75 kg)

Clean & Jerk

5 sets x 1 rep @ 80% (90 kg)


Conditioning

Death by Burpees

18 rounds + 17

Conditioning

3 HSPU
5 Pull Ups
7 Power Cleans (135#)

12 min AMRAP w/ partner

12 rnds + 3 HSPU


2 Stone to Shoulder (115#)
5 Burpees
1 Rope Climb (15')

20 rnds w/ partner (10 each)

14:52


400 meter run
20 burpees
400 meter run

6:14 (pretty easy pace)


Bas Thai Boxing
3 rnds (3:1)

Taking a week off of oly lifting to allow pubic pain to heal

Conditioning

100 meter run
10 KBS (70#)
5 Pull Ups
8 min AMRAP

6 rounds + 1 swing

Russian Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch

3 sets x 1 rep @ 90% (82 kg)

Clean & Jerk

3 sets x 1 rep @ 90% (102 kg)

Deadlift

3 sets x 3 reps @ 85% (345#)


5 Burpees
20 meter sprint
rest 1 min
3 rnds

Conditioning
400 meter run
3 Clean & Jerk (185#)
4 rounds

10:25


Power Snatch

5 sets x 1 rep @ 80% (70 kg)

Power Clean

5 sets x 1 rep @ 80% (80 kg)

Snatch

3 sets x 1 rep @ 90% (82 kg)

Clean & Jerk

3 sets x 1 rep @ 90% (102 kg)

Front Squat

1 set x 5 reps @ 60% (175#)
3 sets x 5 reps @ 65% (185#)

Tabata Double Unders

Conditioning
2 Wall Climbs
4 Chest 2 Bar Pull Ups
6 Burpees
6 rounds

4:58

Conditioning

5 Bear Complex (95#)
1 mile Sled Drag (70# sled + 45# vest)
6 Rope Climbs

20:19

Deadlift

1 set x 3 reps @ 85% (345#)
1 set x 2 reps @ 95% (385#)
2 sets x 1 rep @ 100% (405#)

Conditioning

9 - 7 - 5 Thrusters (95#)
15 - 10 - 5 Toes to Bar
2 rnds

6:33
Grip went to crap early on toes to bar


Press in Split

5 sets x 5 reps @ 40kg

Jerk Balance

5 sets x 3 reps @ 50kg

Snatch

4 sets x 1 rep @ 85% (77kg)

Clean & Jerk

4 sets x 1 rep @ 85% (97kg)


Sled Pushes

20 m

Worked up to 2 rounds of about 530#

Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch Below Knee

5 sets x 1 rep @ 80% (72 kg)

Clean Below Knee

5 sets x 1 rep @ 80% (92 kg)

Front Squat

1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 65% (185#)
1 set x 5 reps @ 70% (200#)

Active Rest Day

Conditioning

200 meter run
5 Power Cleans (135/95)
5 Bar over Burpees
alt rounds with partner
15 min AMRAP

11 rounds + 100 m run (w/ Luke)

Deadlift

3 sets x 3 reps @ 345

Bench Press

1 set x 1 rep @ 200
5 sets x 3 reps @ 175

Supersetted work sets with 5 wide grip pull ups

Power Snatch

5 sets x 1 rep @ 80% (75 kg)

Power Clean

5 sets x 1 rep @ 80% (93 kg)

Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Rack Jerk

5 sets x 1 rep @ worked up to 100 kg

Breathing and bracing work

Back Squat

1 RM

345# (20# PR)

Conditioning

Tabata
Muscle Ups/40" Box Jump (alt rounds)
5 min

Snatch from Blocks (above knee)

5 sets x 1 rep @ 70% (70kg)

Clean from Blocks (above knee)

5 sets x 1 rep @ 70% (80 kg)

Breathing and bracing drills

Went to a fundraiser today and we did an oly total.

180/190/200 and 230/245/250

Barely missed the 190 and 200 snatches (200 would have been a 2# PR)

Tied PR Clean and Jerk. Got the 250 Clean (5# PR) but missed the Jerk

Deadlift

1 set x 3 reps @ 80% (325#)
1 set x 2 reps @ 90% (365#)
3 sets x 2 reps @ 95% (385#)

hit all the lifts with solid form with no belt, very happy about that

Press in split

5 sets x 5 reps @ 40kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 80% (95kg)

Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch below knee

5 sets x 1 rep @ 80% (72kg)

Conditioning

100 meter run
3 Wall Climbs
10 Push Ups
12 min AMRAP
alt rounds with partner
each did 6 rounds

Bench Press
1 set x 1 rep @ 95%
5 sets x 3 reps @ 85%
(super set work sets with 5 DH Pull Ups)

Conditioning

400 m run
5 Power Cleans (155#)
11 min AMRAP

4 rounds + 400 + 2 cleans

Clean from Blocks (below knee)

5 sets x 1 rep @ 80% (90 kg)

Press from Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 40 kg

Rack Jerks

5 sets @ 1 rep @ 80% (90kg)

Been taking care of the knee. Feeling a lot better

Back Squat
1 set x 6 reps @ 70% (230#)
1 set x 5 reps @ 80% (275#)
1 set x 3 reps @ 90% (300#)
1 set x 2 reps @ 95% (315#)

Conditioning
1000 m Row
2 Legless Rope Climbs (11 feet)
40 ft Handstand Walk
8 min cap (rest remainder if finish early)
3 rnds

Oly
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch on Blocks (above knee)
5 sets x 1 rep @ 70% (70 kg)

Snatch Grip Deadlift (3 sec pause above knee)
5 sets x 2 reps @ 95% (90 kg)

Activate Breathing drill
2 sets x 30 sec hold

Side Bridge Hip Flexion
2 sets x 10 reps each side

Split Press

5 sets x 5 reps @ 30 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 80% (90 kg)

Clean Deadlift (3 sec pause above knee)

5 sets x 2 reps @ 90% (100 kg)

Finally got back into krav today. Missed it a lot. Picked it back up pretty quick, but there is still plenty to pick back up.

Slipping, high cover with counters

Conditioning

10 Push Ups

7 Pull Ups

5 Ground to Overhead (135#)

12 min AMRAP

6 + 11

Snatch Hip Drill

Snatch Balance

5 sets x 3 reps @ 60 kg

Snatch

7 sets x 1 rep @ 80% (72kg)

Banded Good Mornings

3 sets x 20 reps


Conditioning

3 Squat Clean Thrusters (95#)
3 Shoulder to Overhead
30 sec rest
5 rnds

2:59

Decided to stick with Powers today for knee again.

2 Position Power Clean (above knee then below knee)

5 sets x 1 rep @ 70% (75 kg)

Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 40 kg

Rack Jerk

Up to one heavy single, 100 kg

Tried some squatting again to test the knee.

Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch from Below Knee

5 sets x 1 rep @ 70% (63 kg)

Snatch Deadlift (with 6 second negative)

5 sets x 2 reps @ 90% (81 kg)

Ring Dips

5 sets x 8 reps

Knee felt ok, but one Snatch bothered it again

Tweaked knee or something yesterday so I'm taking it easy today.

Worked on some box jumps.

Conditioning

Teams of 3
1 always running 400 m

other 2 alternate rounds of

10 KB snatch (53#)
7 Pull Ups

10 min AMRAP

Snatch from blocks (above knee)
6 sets x 1 rep @ 80%

Clean from blocks (above knee)
5 sets x 1 rep @ 80%


Back Squat
1 set x 8 reps @
1 set x 8 reps @
1 set x 8 reps @
1 set x 8 reps @

Front Squat
1 set x 5 reps @
1 set x 5 reps @
2 sets x 5 reps @


Conditioning
10 OH Lunges (95#)
4 Bar over Burpees
5 Ground to overhead
5 rnds

6:32

Rest Day

No workout today, but did go to the range to work on shooting skills!

Conditioning

100 meter Plate Carry (45#)
10 Burpee Toes 2 Bar
10 rnds
(alternate round with partner, plate never allow to touch ground)

16:38 (with Dude)


Had a nice lunch and then filmed a bunch of videos.


Snatch Deadlift + Below the knee Snatch (pause at knee on both)

3 sets x 1 rep @ 80% (72 kg)


Clean Deadlift + Below the knee Clean + Jerk (pause at knee on both)

3 sets x 1 rep @ 80% (90 kg)


Deadlift (with straps today to save my hands)

5 sets x 5 reps @ 75% (300#)


Bench Press

1 set x 1 rep @ 97.5% (200#)
5 sets x 3 reps @ 87.5% (180#)


Did extra work today to get back on track!

Snatch

5 sets x 1 rep @ 80% (72 kg)

Clean and Jerk

5 sets x 1 rep @ 80% (90 kg)

Back Squat

1 set x 8 reps @ 65% (215#)
1 set x 8 reps @ 70% (230#)
1 set x 6 reps @ 80% (260#)
1 set x 5 reps @ 85% (280#)

Front Squat

1 set x 5 reps @ 70% (200#)
1 set x 5 reps @ 75% (215#)
1 set x 5 reps @ 80% (230#)

Had a great time at the competition on Saturday.

Taken the past couple days off to rest. Back to it tomorrow!

Easy rest day today.

Did some light rowing and mobility.

Coaches Throwdown tomorrow!

Took it easy today because of the competition in two days. So I just squatted heavy.

Back Squat

1 set x 10 reps @ 60% (195#)
1 set x 10 reps @ 65% (215#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)

Front Squat

1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 65% (185#)
2 sests x 5 reps @ 70% (200#)

Active Rest Day

10 Push Ups
20 sec chin over bar hold
20 rnds (alt with partner)

15:55

Had just a short strength day today.

Bench Press
1 set x 1 rep @ 95% (195#)
5 sets x 3 reps @ 85% (175#)

Deadlift
5 sets x 5 reps @ 75% (290#)

After a nice and fat Easter weekend, it's time to get back to it!

Back Squat
1 set x 8 reps @ 65% (215#)
1 set x 8 reps @ 70% (230#)
1 set x 6 reps @ 80% (260#)
1 set x 6 reps @ 85% (280#)

Front Squat
1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 70% (200#)
1 set x 5 reps @ 75% (215#)
1 set x 5 reps @ 80% (230#)

Conditioning #1

50 DUs
5 Snatches (115#)
40 DUs
5 Snatches
30 DUs
5 Snatches
20 DUs
5 Snatches
10 DUs
5 Snatches

4:49

Had jelly legs after this one! Quick burner but fun.

Conditioning #2

100 meter run
5 Wall Climbs
20 DUs
12 min AMRAP

7 rounds in 11:58

Just wanted to work on some olympic lifts today. Planned on working up to 85% in snatch.

Ended up doing math wrong and almost hit a PR! Made 88 kg (previous was 90). Tried 91 and 92 a couple times and just barely missed.

Legs are feeling surprisingly good. Happy about that.

Deadlift

1 set x 3 reps @ 80% (315#)
1 set x 2 reps @ 82.5% (330#)
3 sets x 2 reps @ 85% (345#)

20 UB double unders
10 min AMRAP

Lost count of rounds

Conditioning

5-4-3-2-1 Deadlift @ 65% (265#)
10 Burpees

2:52


Speed Bench Press

8 sets x 3 reps @ 60% (125#)

Super set with 3 DH Pull Ups

Holy quads Batman. Operation Quad Cleavage is in full force.

Back Squat

1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)
1 set x 8 reps @ 80% (260#)

Front Squat

1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 65% (185#)
2 sets x 5 reps @ 75% (200#)

Conditioning
200 m sprint
rest 3 min
3 rnds

averaged about 33 seconds per 200. Like to get in sub 30 soon

Bench Press

1 set x 1 rep @ 92.5% (190#)
5 sets x 3 reps @ 82.5% (170#)


Deadlift

5 sets x 5 reps @ 70% (285#)


Good Mornings

5 sets x 5 reps @ 45#

Nice dynamic stretch after deadlifts


20 yard shuttle sprints

7 sets averaged about 4.5 seconds


Tabata Hollow Holds


1 Deadlift (155#)
2 Power Cleans
3 G2OH
4 Bar over Burpees
1 min rest
7 rnds

8:59

Had a nice rest day yesterday.

Crossover Symmetry Iron Scap

Back Squat
1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (215#)
1 set x 6 reps @ 70% (230#)
1 set x 6 reps @ 75% (245#)
1 set x 6 reps @ 80% (260#)

Front Squat
1 set x 5 reps @ 60% (175#)
1 set x 5 reps @ 70% (200#)
2 set x 5 reps @ 75% (215#)

Conditioning
2 Pull Ups
2 Push Ups
4
4
6
6
....

5 min AMRAP

121 reps

Body felt pretty tired today after yesterday.

Worked up to several heavy singles for both lifts.

Snatch

4 sets x 1 rep @ 80 kg

C&J

3 sets x 1 rep @ 90 kg

Didn't go too heavy on C&J to focus on correcting my dip on the Jerk.

Crazy busy and long day. But very productive.

Deadlift

1 set x 3 reps @ 80% (330#)
1 set x 2 reps @ 85% (345#)
3 sets x 1 rep @ 85% (345#)

Bench Press

2 sets x 8 reps @ 65% (135)

Crossover Symmetry Iron Scap

Looking forward to get back to Oly lifting on the new platforms tomorrow!

Working on the quad cleavage again today!

Back Squat

1 set x 10 reps @ 60% (195#)
1 set x 8 reps @ 65% (210#)
1 set x 8 reps @ 70% (230#)
1 set x 8 reps @ 75% (245#)

Front Squat

1 set x 5 reps @ 60% (170#)
1 set x 5 reps @ 65% (185#)
2 sets x 5 reps @ 70% (200#)

Legs were feeling much better compared to Monday's session. This volume will take some getting used to.

30 Double Under
5 Pull Ups
6 rounds

3:32

Took the conditioning at a fairly easy pace, so very pleased with that time.

Active rest day today.

Partner workout

20 Tire Flips
60 V-Ups
60 Box over Burpees
20 Tire Flips

9:55

Ready to squat tomorrow!

Also, bought some supplements for the first time (BCAAs and creatine). We'll see how they affect me.

Legs are a little sore from yesterday!

Bench Press
1 set x 1 rep @ 90% (185#)
3 sets x 5 reps @ 80% (165#)

Legs were pretty tight so I did a bunch of rolling out. I'll make sure to up my mobility significantly with this new intense program.

Slammed some Chipotle and took a nap after!

Good Morning
5 sets x 5 reps @ very light weight, focusing on perfect form and to get hams used to it
45 - 55 - 65 - 75 - 85

Practiced knee jumps

Tabata Side Planks (alt sides)

4 Power Cleans (135#)
4 Push Jerks
4 Bar over Burpees
30 sec rest
9 rounds

8:00

Unbroken for most of it, but started to hate life at round 7 haha

Started new program today! It's a combination of a squat, deadlift, and press cycles that i've put together along with various types of skill work and conditioning.

Back Squat
1 x 10 @ 60% (195#)
1 x 8 @ 70% (225#)
1 x 6 @ 75% (245#)
1 x 4 @ 80% (265#)

Front Squat
1 x 5 @ 60% (175#)
3 x 5 @ 70% (205#)

Been awhile since I've done such high rep squats so they were a little rough, but not too bad.

Conditioning
10 Pull Ups
5 Wall Climbs
5 rounds

5:48

Starting numbers at start of cycle.

Squat - 335#
Deadlift - 405#
Bench Press - 205#
C&J - 245#
Snatch - 198#

Hopefully at the end of the 12 weeks these will all be up a good bit!

Tested some workouts for an upcoming competition.

Clean Complex as heavy as possible.

Clean - Hang Squat Clean - Jerk - Jerk

Goal was 205 but got up to 225. Very happy with that and definitely a PR weight for any kind of complex.

60 AKBS (53#)

50 Wall Ball (20#)

40 Box Overs

30 T2B

20 Burpees

10 Deadlift (275#)

13:18

Active rest day

2015 CrossFit Games Open 15.4

35 reps

Came out of the gate too quick. Will try again on Monday but break up the HSPU sooner.

10 alt KB swings (70#)

12 min EMOM

Tabata Side Plank

400 m run
rest 2 min
4 rnds

11:16

Played around with the slack line and benched a  little

Just signed up for a competition on April 11th, so starting to prep for that!

Did some higher rep squats, super light. Prepping for next squat program that is really high volume.

Thrusters (moderate to heavy)

5 sets x 5 reps 135 - 135 - 140 - 145 - 150

Never been good with thrusters but today's felt pretty good.

30 DUs
3 Power snatch (115#)
Rest 90s
6 rnds

9:59

Then 44 burpees for a member's birthday!

Played around with the slackline for awhile. Fun and definitely helps with balance.

Worked on snatch up to heavy singles. Missed 80 a few times (shoulder ok, but tight hams). Nailed 81, but tweaked something in the upper back, so called it quits.

Sumo Deadlift

5 sets x 3 reps @ 315
Super set with 2 broad jumps

3 min ME calorie row
 - rest 1 min -
1 min ME step ups (24")
1 min ME T2B
1 min ME Kettlebell swings (70#)
 - rest 1 min -
3 min ME burpees

170 total reps

Little sore after yesterday.

Guido

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

10:32

First day back after vacation and about 10 lbs heavier!

CrossFit Open 15.3

237 reps

A lot lower than I wanted. Muscle ups in round 2 killed me


Played with Yoke walks for the first time

Worked up to 535# for a 10 foot walk


Touch - and - Go Power Clean + Push Jerk

5 sets x 3 reps @ 185


400 m run
10 toes to bar
5 wall climbs
rest 1 min
3 rnds

9:24

Excited to get back to training after the week off! Time to start prepping for a competitions in September and October!

Squat

2 x 2 @ 120 kg

(No belt and flats, pretty happy)

Deadlift

4 x 2 @ 160 kg

No belt or straps PR double!

Eating like crap on vacation and loving it. 

Arnold is over. Sad and relieved. 

Crazy stressful but fun weekend full of competition, really long days, eating like crap, and no sleep.

First day back training was rough, felt like absolute crap. 

2015 CrossFit Open 15.2

85 reps

10 push ups

7 sit ups

5 box jumps

10 min AMRAP

14-15 rnds (lost count exactly)

Now off to North Carolina for a week vacation. Going to try to get what I can in, but likely going to be mostly bodyweight stuff. Definitely need some relax time

20 DUs
10 Sit Ups (w/ Abmat)
5 Push Press (115#)
11 min AMRAP

12 rnds + 21 reps

Used new Inov-8 235s and they were awesome!

Arnold coming up this weekend, so I'll be lucky to get a workout in at all over the next four days.

Front Squat

5 x 2 @ 255 (90%)

Super set with knee jumps to plates

2 - 1 - 2 - 1 - 2

Did a some squat clean triples at 70%

Tested 4 - Person Arnold Final workout.

Strict Press

5 x 3 @ 105

Super set with 30 CCBP

(My pressing sucks, going to be a focus of next cycle)

Hollow Hold practice

20 Box Jumps (30")
20 Burpees
20 Wall Climbs
20 AKBS (53#)
20 C2B Pull Ups

8:56

CrossFit Open 15.1 & 15.1A

Totaled 148 reps and a 225 Clean & Jerk (almost got 240).

Had a slight tear on ring finger on both hands. No enough to affect my grip too much, but definitely need to start taking better care of my calluses.

Felt pretty crappy and beat up today, so not the best results

Bodyweight Test Day

  Max Effort Pull Ups: 21

  Max Effort Push Ups: 35

  Max Effort Toes 2 Bar: 20

  Max Effort Burpees in 1 min: 24

  Max Effort Hollow Hold: 20 sec (cut this one way short, no energy left)


1 Snatch (150#)
3 Power Clean + Push Jerk
5 Box Jumps (38")
Rest 90 sec
6 rnds

11:56

Press has always been a weakness of mine, so I'm starting to throw in some sort of press pretty much every other day.

Floor Press
5 x 5 (135#)
3 count pause at bottom

1 RM OHS

215# (easy)

Well below a PR, but shoulders were not cooperating and I would lose position as soon as I descended.

"Elizabeth"

11:38

Tough, legs turned to jelly quick. First time doing this one.

Some post wod ab work.

 - Couple hours later -

3 Squat Clean Thrusters (135#)
7 min EMOM
 - Rest 3 min -
3 Power Cleans (165#)
7 min EMOM
 - Rest 3 min -
10 min EMOM
Odd - 3 S2OH (135#)
Even - 10 Bar over Burpees

Olympic Total

185 Snatch
245 Clean & Jerk (3# PR)

185 Snatch was easy, so I jumped to 200 (2# PR) and barely missed it forward three times. Definitely going to get that weight soon.

Clean & Jerk felt great, barely missed clean at 250 and 255.


Heavy Squat

4 singles at 315

Missed one at 330

315 is not a lifetime PR, but it's the heaviest I've done since I've been back from the Caribbean

All in all, very happy with today's training.

Now to smash some Chipotle!

Deloaded yesterday and today.

Going for Olympic Total tomorrow!

Tested several workouts for the Arnold, both team and individual.

Ate like crap, so I need to get after it this week.

Active Rest Day

Squat 6 x 2 @ 70%

Superset with some bro curls and delt lateral raises haha

Olympic Total

20 min to max snatch and C&J

175/235 (cut it short on snatch for more time for C&J, 23 lbs off PR snatch and 7 lbs off PR C&J, so pretty happy)

 - rest 2 min - 

Death by 10m Sprints

(started at 5)

Finished round of 14, so 14 +14

 - rest 5 min - 

6 Pistols

3 HSPU

1 Muscle Up

Rest 60 sec

5 rounds

7:11

Rested/taught for couple hours

1 Clean + 5 Front Squat @ 70%

5 sets

Max height kneeling jump

14 inches

Experiment #1

Time to try something new.

This is my first attempt at a blog and have no idea what to expect, so let's see what happens!

I am a fitness and environment enthusiast. I love scuba diving and most animals. There will more than likely be many photos of my dog and cat posted on here. I love to travel as well, so hopefully I'll get some travel posts as well.

I think I will primarily use this as a workout log book and anything else I feel like.

I mostly do CrossFit and Olympic Weightlifting.

I studied lemon sharks in the Caribbean for a year, which is where the Negaprion comes from (Negaprion brevirostris).

If anyone reads this and happens to follow the workouts, I appreciate any feedback.

Cheers!