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