Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 20 kg
Snatch
3 sets x 1 rep @ 85% (85 kg)
Rack Jerk
4 sets x 1 rep @ 85% (100 kg)
Back Squat
4 sets x 1 rep @ 90% (145 kg)
Friday, December 18, 2015
Thursday, December 17, 2015
Wednesday, December 16, 2015
Tuesday, December 15, 2015
Bracing
A1 Axle RDL (belt for feel) 3:0:3:0/0 4 x 8 / 4 x 6
A2 Back Breathing (in caterpillar) N/30 4 x10
A2 Back Breathing (in caterpillar) N/30 4 x10
B1 Step Up (double KB front rack at parallel) C/0 3 x 8 / 3 x 6
B2 Bracing Bear Crawl (maintain brace) C/30 3 x 150ft
B2 Bracing Bear Crawl (maintain brace) C/30 3 x 150ft
C1 Single Leg Raise (hollow) C/0 3 x 10 each
C2 Back Breathing in Dip (hands on box) C/0 3 x 10 - 15 breaths
C3 Plate Front Raise (hang clean) N/60 3 x 10
C2 Back Breathing in Dip (hands on box) C/0 3 x 10 - 15 breaths
C3 Plate Front Raise (hang clean) N/60 3 x 10
Monday, December 14, 2015
Sunday, December 13, 2015
Friday, December 11, 2015
Thursday, December 10, 2015
Wednesday, December 9, 2015
Tuesday, December 8, 2015
Weightlifting
Hang Snatch Below Knee
5 sets x 1 rep @ 80% (80 kg)
Hang Clean Below Knee
5 sets x 1 rep @ 80% (80 kg)
Rack Jerk
5 sets x 1 rep @ 90 kg
Tempo Front Squat (5 sec down/5 sec up)
3 sets x 3 reps @ 70 kg
BJJ
Top/Side Position Drills
3 rounds of 2 min
4 rounds of 6 min
Practiced Monkey Method movements
Hang Snatch Below Knee
5 sets x 1 rep @ 80% (80 kg)
Hang Clean Below Knee
5 sets x 1 rep @ 80% (80 kg)
Rack Jerk
5 sets x 1 rep @ 90 kg
Tempo Front Squat (5 sec down/5 sec up)
3 sets x 3 reps @ 70 kg
BJJ
Top/Side Position Drills
3 rounds of 2 min
4 rounds of 6 min
Practiced Monkey Method movements
Monday, December 7, 2015
Weightlifting AM
Snatch
3 sets x 1 rep @ 90% (90 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just blow parallel)
10 sets x 2 reps @ 190# + chain x 3
Sumo Deadlift
10 sets x 2 reps @ 235# + green bands w/ 2" deficit
NoWheres
1 min on / 1 min off @ Black band
10 rounds
Snatch
3 sets x 1 rep @ 90% (90 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)
Weightlifting PM
Dynamic Lower
Box Squat (just blow parallel)
10 sets x 2 reps @ 190# + chain x 3
Sumo Deadlift
10 sets x 2 reps @ 235# + green bands w/ 2" deficit
NoWheres
1 min on / 1 min off @ Black band
10 rounds
Saturday, December 5, 2015
Friday, December 4, 2015
Weightlifting AM
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% (80 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2
Strict Press
3 sets x 15 reps @ bar + chain
Ring Rows
3 sets x 10 reps
Cross Chest Band Pulls
3 sets x 50 reps
Banded Rows
3 sets x 30 reps
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% (80 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)
Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2
Strict Press
3 sets x 15 reps @ bar + chain
Ring Rows
3 sets x 10 reps
Cross Chest Band Pulls
3 sets x 50 reps
Banded Rows
3 sets x 30 reps
Wednesday, December 2, 2015
Tuesday, December 1, 2015
Yoga
1 hour
Weightlifting AM
Power Snatch
5 sets x 1 rep @ 80% (65 kg)
Power Clean
5 sets x 1 rep @ 80% (80 kg)
Conditioning
50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)
Partner with Kathryn - 15:17
50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)
Partner with Trina - 15:56
1 hour
Weightlifting AM
Power Snatch
5 sets x 1 rep @ 80% (65 kg)
Power Clean
5 sets x 1 rep @ 80% (80 kg)
Conditioning
50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)
Partner with Kathryn - 15:17
50 KBS (70/44)
100 Burpees
150 Abmat Sit Ups
200 Double Unders
-------------------------
2000 meter row (switch every 200)
Partner with Trina - 15:56
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