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)