Weightlifting AM
Snatch
4 sets x 1 rep @ 85% (85 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)
Weightlifting PM
Box Squat (just below parallel)
12 sets x 2 reps @ 175# + chains x 3
Sumo Deadlit
12 sets x 2 reps @ 215# + green band w/ 2" deficit
NoWheres
3 sets x 2 min @ thick green band
Bracing
Cross Crunch
2 sets x 10 reps each leg
Flutter Kicks
2 sets x 30 reps each leg
Monday, November 30, 2015
Saturday, November 28, 2015
Friday, November 27, 2015
Weightlifting AM
Split Press
5 sets x 5 reps @ 25 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Power Snatch below knee
5 sets x 1 rep @ 70% (60 kg)
Power Clean below knee
5 sets x 1 rep @ 70% (70 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2
Strict Press
2 sets x 10 reps @ bar + chains x 2
Banded Row
2 sets x 50 reps
Bracing
Cross Crunch
2 sets x 10 reps each
Flutter Kicks
2 sets x 30 reps
Split Press
5 sets x 5 reps @ 25 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Power Snatch below knee
5 sets x 1 rep @ 70% (60 kg)
Power Clean below knee
5 sets x 1 rep @ 70% (70 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2
Strict Press
2 sets x 10 reps @ bar + chains x 2
Banded Row
2 sets x 50 reps
Bracing
Cross Crunch
2 sets x 10 reps each
Flutter Kicks
2 sets x 30 reps
Wednesday, November 25, 2015
Tuesday, November 24, 2015
Monday, November 23, 2015
Weightlifting AM
Snatch
Weight of the Day - 97 kg (1 kg PR) (Barely missed 101 about 7 times)
Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 175# + 3 chains
Sumo Deadlift
10 sets x 2 reps @ 215# + green/blue bands
Conditioning
5 Power Cleans (135#)
30 Double Unders
5 rounds
2:48
Snatch
Weight of the Day - 97 kg (1 kg PR) (Barely missed 101 about 7 times)
Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 175# + 3 chains
Sumo Deadlift
10 sets x 2 reps @ 215# + green/blue bands
Conditioning
5 Power Cleans (135#)
30 Double Unders
5 rounds
2:48
Saturday, November 21, 2015
Friday, November 20, 2015
Weightlifting AM
Split Press
5 sets x 5 reps @ 35 kg
Jerk Balance
5 sets x 3 reps @ 45 kg
Hang Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)
Hang Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3
Banded Tricep Extension
2 sets x 50 reps @ blue band
Diagonal Band Pull Aparts
2 sets x 30 reps each side @ red band
Shoulder Touches
2 sets x 25 reps
Rope Rows
2 sets x 10 reps
Conditioning
4 sets x 40 yard sprint
Split Press
5 sets x 5 reps @ 35 kg
Jerk Balance
5 sets x 3 reps @ 45 kg
Hang Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)
Hang Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3
Banded Tricep Extension
2 sets x 50 reps @ blue band
Diagonal Band Pull Aparts
2 sets x 30 reps each side @ red band
Shoulder Touches
2 sets x 25 reps
Rope Rows
2 sets x 10 reps
Conditioning
4 sets x 40 yard sprint
Wednesday, November 18, 2015
Tuesday, November 17, 2015
Monday, November 16, 2015
Weightlifting AM
Snatch
5 sets x 1 rep @ 85% (82 kg)
Clean & Jerk
5 sets x 1 rep @ 85% (100 kg)
Back Squat
3 sets x 3 reps @ 80% (130 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 155# + 3 chains
Sumo Deadlift
10 sets x 2 reps @ 215# + green band
Bracing
Goblet Squat to box
3 sets x 10 reps
Back Breathing
3 sets x 10 reps
Snatch
5 sets x 1 rep @ 85% (82 kg)
Clean & Jerk
5 sets x 1 rep @ 85% (100 kg)
Back Squat
3 sets x 3 reps @ 80% (130 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 155# + 3 chains
Sumo Deadlift
10 sets x 2 reps @ 215# + green band
Bracing
Goblet Squat to box
3 sets x 10 reps
Back Breathing
3 sets x 10 reps
Saturday, November 14, 2015
Friday, November 13, 2015
Weightlifting AM
Press in Split
5 sets x 5 reps @ 30 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)
Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3
Banded Tricep Extension
3 sets x 50 reps @ red band
Diagonal band Pull Aparts
3 sets x 30 each side @ red band
Seated Front Delt Raise
3 sets x 12 reps @ 25#
Ring Row
3 sets x 10 reps
Bracing
Press in Split
5 sets x 5 reps @ 30 kg
Jerk Balance
5 sets x 3 reps @ 40 kg
Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)
Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3
Banded Tricep Extension
3 sets x 50 reps @ red band
Diagonal band Pull Aparts
3 sets x 30 each side @ red band
Seated Front Delt Raise
3 sets x 12 reps @ 25#
Ring Row
3 sets x 10 reps
Bracing
Wednesday, November 11, 2015
Tuesday, November 10, 2015
Monday, November 9, 2015
BJJ
2 rounds of 10 min
Weightlifting AM
Snatch
3 sets x 1 rep @ 90% (87 kg) (1/3)
Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)
Weightlifting PM
Dynamic Lower
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 125# + chains x 3
Sumo Deadlift
10 sets x 2 reps @ 185# + green bands
Banded Pull Throughs
3 sets x 60 reps @ green band
Bracing
Ring Push Up
4 sets x 6-8 reps
Single Arm KB Row (hand support)
4 sets x 8 reps
KB Chop Press (1/4 Squat)
4 sets x 10 reps each
Saturday, November 7, 2015
Friday, November 6, 2015
Conditioning
Ski Erg
100 cal - 9:41 - 1881 m
Row
100 cal - 6:15 - 1554 m
Weightlifting
Press in Split
5 sets x 5 reps
Jerk Balance
5 sets x 3 reps @ 40 kg
Snatch above knee + Snatch
5 sets x 1 rep @ 70% (70 kg)
Clean above knee + Clean
5 sets x 1 rep @ 70% (82 kg)
Bracing
Accessories
Speed Bench Press
9 sets x 3 reps @ bar + blue band + chains x 1
Conditioning
3 Power Snatch (135#)
5 Toes 2 Bar
7 Burpees
5 rounds
3:59
Ski Erg
100 cal - 9:41 - 1881 m
Row
100 cal - 6:15 - 1554 m
Weightlifting
Press in Split
5 sets x 5 reps
Jerk Balance
5 sets x 3 reps @ 40 kg
Snatch above knee + Snatch
5 sets x 1 rep @ 70% (70 kg)
Clean above knee + Clean
5 sets x 1 rep @ 70% (82 kg)
Bracing
Accessories
Speed Bench Press
9 sets x 3 reps @ bar + blue band + chains x 1
Conditioning
3 Power Snatch (135#)
5 Toes 2 Bar
7 Burpees
5 rounds
3:59
Wednesday, November 4, 2015
Tuesday, November 3, 2015
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