BJJ
5 rounds of rolling
Wednesday, September 30, 2015
Tuesday, September 29, 2015
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)
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)
Monday, September 28, 2015
Wednesday, September 23, 2015
Tuesday, September 22, 2015
Monday, September 21, 2015
Friday, September 18, 2015
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
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
Thursday, September 17, 2015
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
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
Wednesday, September 16, 2015
Tuesday, September 15, 2015
Friday, September 11, 2015
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)
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)
Thursday, September 10, 2015
Wednesday, September 9, 2015
Tuesday, September 8, 2015
Monday, September 7, 2015
Sunday, September 6, 2015
Subscribe to:
Posts (Atom)