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