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