Saturday 12/31/16

Weightlifting
Snatch
5 sets x 1 rep @ 55 kg

Clean & Jerk
5 sets x 1 rep @ 75 kg

Back Squat
3 sets x 8 reps @ 20 kg

Box Jumps
3 sets x 5 reps @ 30"

Friday 12/30/16

Conditioning
1 min Ski
1 min Row
5 rounds

Friday 12/16/17

Conditioning
Double Unders
20 sec on / 10 sec off
24 rounds

750 DUs

Thursday 12/15/16

BJJ
Open guard sweep + armbars
Rolled 7 rounds of 3 min

Wednesday 12/14/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 106 kg

Tempo Snatch Deadlifts (6 sec up/ 6 sec down + 2 sec pause above knee on way up and down)
4 sets x 2 reps @ 90, 100, 105, 110 kg


Accessories
500 DUs

Tuesday 12/13/16

BJJ
Worked open guard defenses/sweeps
Rolled about 5 rounds of 5 min

Monday 12/12/16

Accessoires
500 DUs


Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 85 kg

Pause Front Squat
4 sets x 2 reps @ 85 kg


BJJ
Rolled about 8 rounds of 4 min
-
Rolled 6 rounds of 3 min

Friday 12/9/16

Weightlifting
Snatch
6 sets x 1 rep @ 90, 91, 92, 93, 94, 95

Clean & Jerk
5 sets x 1 rep @ 105, 110, 111, 112, 113

Thursday 12/8/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 100, 100, 100, 105, 110, 110

Wednesday 12/7/16

Accessories
500 DUs


Judo
No gi rolling and random techniques
Last day of class

Tuesday 12/6/16

Weightlifting
Eccentric Snatch w/ 2 sec pause in hole
4 sets x 2 reps @ 40 kg

Power Snatch + Snatch
6 sets x 1 rep @ 83 kg

Pause Front Squat (2 sec pause)
4 sets x 2 reps @ 80 kg


BJJ
Open Guard drills
Rolled 5 rounds of 5 min


Conditioning
3 Power Clean (135#)
3 Front Squat
3 Push Jerk
3 min AMRAP
 - 3 min Rest -
3 Power Clean (155#)
3 Front Squat
3 Push Jerk
3 min AMRAP
 - 3 min Rest -
3 Power Clean (185#)
3 Front Squat
3 Push Jerk
3 min AMRAP

(4) - (3+1) - (1+6)

Monday 12/5/16

Judo
Sparred/Rolled for 40 min


Accessories
Step Back Lunge
1 set x 10 reps @ 125#
1 set x 8 reps @ 145#
1 set x 6 reps @ 165#
1 set x 4 reps @ 185#

Friday 12/2/16

Weightlifting
Snatch
4 sets x 2 reps @ 85 kg

Clean & Jerk
4 sets x 2 reps @ 101 kg

Thursday 12/1/16

BJJ No Gi
Stand Up Clinch Work
Rolled 5 rounds of 5 min

Wednesday 11/30/16

Weightlifting
Eccentric Snatch with 2 sec pause at bottom
4 sets x 2 reps @ 40 kg

Power Snatch + Snatch
6 sets x 1 rep @ 80 kg


Judo
Final Exam


Accessories
Sumo Deadlift
1 set x 1 rep @ 435#
3 sets x 5 reps @ 315#

Tuesday 11/29/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 1


BJJ
Stand Up Practice
Rolled 7 rounds of 5 min

Monday 11/28/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 105 kg

Tempo Snatch Deadlifts (6 sec up/ 6 sec down + 2 sec pause above knee on way up and down)
4 sets x 2 reps @ 60, 80, 90, 100 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 115#
1 set x 8 reps @ 135#
1 set x 6 reps @ 155#
1 set x 4 reps @ 175#


Bracing
1/2 Turkish Get Ups
3 sets x 5 reps each arm @ 60# DB

Kettlebell Snatch
3 sets x 5 reps each arm @ 70#

Sunday 11/27/16

Weightlifting
Eccentric Snatch
5 sets x 1 rep @ 60 kg

1 Clean + 2 Jerks
6 sets x 1 rep @ 95 kg

Wednesday 11/23/16

Accessories
Step Back Lunges
1 set x 10 reps @ 108#
1 set x 8 reps @ 137#
1 set x 6 reps @ 152#
1 set x 4 reps @ 162#

Tuesday 11/22/16

Weightlifting
2 Power Clean + 1 Split Jerk
6 sets @ 100 kg

Tempo Snatch Deadlift
4 sets x 2 reps w/ 6 sec up / 6 sec down @ 60/70/75/80

Abs
Hanging Compression Stuff


Conditioning
4 min Fish game @ damper 4

Monday 11/21/16

Weightlifting
Snatch Pull + Hang Snatch from Below Knee
6 sets x 1 rep @ 85 kg


Judo
Reviewed Positions
Conditional Rolling

Saturday 11/19/16

Accessories
Step Back Lunge
1 set x 10 reps @ 110#
1 set x 8 reps @ 130#
1 set x 6 reps @ 140#
1 set x 4 reps @ 150#

Friday 11/18/16

Weightlifting
Jerk Hold (2 sec in dip and split)
4 sets x 2 reps @ 60 kg

Split Jerk
3 sets x 2 reps @ 100, 100, 105 kg
3 sets x 1 reps @ 115, 120, 124 kg (PR)

Thursday 11/17/16

ROMWOD
For the Birds


Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 2

Wednesday 11/16/16

Weightlifting
Clean Pull + Clean from Deficit
6 sets x 2 reps @ 85 kg

Tempo Clean Deadlift (6 sec up / 6 sec down)
5 sets x 2 reps @ 80 kg


Judo
Weapons Defense
Couple rounds of rolling


Accessories
Sumo Deadlift
12 sets x 2 reps @ 280# + green bands

Tuesday 11/15/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 1


BJJ
Escaping guard
Rolled 6 rounds of 6 min

Monday 11/14/16

Weightlifting
Snatch Pull + Snatch form deficit
6 sets x 2 reps @ 65 kg


Accessories
Kettlebell Snatch
3 sets x 8 reps each arm @ 44#

Ulm Press
3 sets x 8 reps each arm @ 18#


Judo
Sparred from standing and kneeling


Accessories
Step Back Lunge
1 set x 10 reps @ 105#
1 set x 8 reps @ 125#
1 set x 6 reps @ 135#
1 set x 4 reps @ 145#

Saturday 11/12/16

Weightlifting
Jerk Hold (2 sec hold in dip and split)
5 sets x 2 reps @ 65 kg

Jerk Dip
4 sets x 2 reps @ 120, 130, 140, 150 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 100#
1 set x 8 reps @ 120#
1 set x 6 reps @ 130#
1 set x 4 reps @ 140#

Friday 11/11/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 2


Accessories
Strict Press
3 sets x 5 reps @ 40 kg
Superset with 20 Shoulder Extensions

Bandbell Bench Press
4 sets x 10 reps @ 88#

Thursday 11/10/16

BJJ
Armbar
Rolled 5 rounds of 5 min

Wednesday 11/9/16

Weightlifting
Clean Pull + Clean from Above Knee Blocks
5 sets x 2 reps @ 85 kg


Accessories
Sumo Deadlift
12 sets x 2 rep @ 235# + green bands


Judo
Triangle and Armbar variations

Tuesday 11/8/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 1


BJJ
Kimura/Armbar from North South
Rolled 5 rounds of 5 min

Monday 11/7/16

Weightlifting
Snatch Balance with 3 sec tempo into hole plus 2 sec hold
4 sets x 2 reps @ 40 kg

Deficit Pause (above knee) Power Snatch with 2 sec hold in hole
6 sets x 1 rep @ 62 kg


Bracing
Side Bridge Kicks
3 sets x 10 reps each side

Half Kneeling Plate Chops
3 sets x 8 reps each side @ 10#

Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 20 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 95#
1 set x 8 reps @ 115#
1 set x 6 reps @ 125#
1 set x 4 reps @ 135#


Judo
Practiced Throws
Scissor Sweep and Back Take

Saturday 11/5/16

Weightlifting
Jerk Holds (2 sec in dip and split)
5 sets x 2 reps @ 60 kg

Jerk Dips
5 sets x 3 reps @ 110 kg


Accessories
Clean + 2 Front Squats
12 sets x 2 reps @ 135# + red band single strand

Friday 11/4/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 2

Thursday 11/3/16

ROMWOD
Joan of Arc


BJJ
Kimura from North South
Rolled 5 rounds of 5 min


Accessories
Shoulder Extensions
3 sets x 10 reps @ 1#

Wednesday 11/2/16

Weightlifting
Clean Pull + Clean from Above Knee Blocks
5 sets x 2 reps @ 80 kg


Accessories
Sumo Deadlift
12 sets x 2 rep @ 235# + green bands

Single Arm Kettlebell Swing
4 sets x 12 reps @ 80#


Judo
Armbar variations

Tuesday 11/1/16

Gymnastics

Monkey Method

Intermediate Block 1

Week 1 Day 1

BJJ

Foot sweep plus counter from standing

Rolled 5 rounds of 5 min

Accessories

Step Back Lunge

1 set x 10 reps each leg @ 50#

1 set x 8 reps each leg @ 55#

2 sets x 6 reps each leg @ 60#

Banded Pull Throughs

3 sets x 40 reps @ green band

Monday 10/31/16

Weightlifting
Snatch Balance with 3 sec tempo into hole plus 2 sec hold
4 sets x 2 reps @ 40 kg

Deficit no hook Pause (above knee) Power Snatch with 2 sec hold in hold
6 sets x 1 rep @ 60 kg


Bracing
Side Bridge Kicks
3 sets x 10 reps each side

Half Kneeling Plate Chops
3 sets x 8 reps each side

Kettlebell Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 26#


Judo
Practiced openings
Sparred 30 sec, 10 rounds
Threw instructor twice and held ground position

Friday 10/28/16

Weightlifting
Back Squat
1 RM - 315# (Missed 335#)

Wednesday 10/26/16

Judo
Guillotine
Circle Throw

Accessories
Sumo Deadlift
1 RM - 465#

Tuesday 10/25/16

Accessories
Strict Press
1 RM - 135# (5# PR)


Conditioining
1,000 m Row

3:28

Monday 10/24/16

Judo
Floating Arm Throw
Single Arm Throws

Saturday 10/22/16

Weightlifting

Strongest Unicorn

Snatch
100 / 106 (PR) / 108 (PR)

Clean & Jerk
116 / 116 / 124

Thursday 10/20/16

Weightlifting
Snatch
3 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
3 sets x 1 rep@ 80% (100 kg)

Wednesday 10/19/16

Judo

Tuesday 10/18/16

Weightlifting
Last Warm Ups
Snatch  95 kg
Clean & Jerk 115 kg

Front Squat
1 set x 1 rep @ 125 kg

Monday 10/17/16

Weightlifting
Openers
Snatch - 100 kg
Clean & Jerk
115 kg


Judo
Sparred a bit, only thrown once, threw about 6 people


Accessories
Pause at parallel squats + Full Squat
3 sets x 4 + 1 reps @ 185, 205, 225#

Bunch of Lat stuff
Seated Dumbbell Press
Rear Delt Flys

Saturday 10/15/16

Weightlifting
Snatch from Blocks (Above Knee)
5 sets x 1 rep @ 80% (85 kg)

Clean + 2 Jerks
5 sets x 1 rep @ 90 kg

Front Squat
3 sets x 2 reps @ 85% (120 kg)

Friday 10/14/16

Weightlifting
Snatch
2 sets x 1 rep @ 80% (85 kg)
2 sets x 1 rep @ 82% (87 kg)
2 sets x 1 rep @ 85% (90 kg)

Power Clean + Split Jerk
2 sets x 1 rep @ 80% (100 kg)
2 sets x 1 rep @ 82% (103 kg)
2 sets x 1 rep @ 85% (107 kg)

Wednesday 10/12/16

Weightlifting
Pause (Above Knee) Power Snatch
5 sets x 1 rep @ 76 kg

Pause (Above Knee) Power Clean + Split Jerk
5 sets x 1 rep @ 90 kg


Judo
Self Defense practice. Waste of time

Tuesday 10/11/16

Weightlifting
Jerk Hold
4 sets x 2 rep @ 60 kg

Clean & Jerk
3 waves x 1 rep @ 80%, 82%, 85% (100, 103, 107 kg)


BJJ
Flower Sweep
Rolled 6 rounds of 5 min

Monday 10/10/16

Weightlifting
Snatch
3 waves x 1 rep @ 80%, 82%, 85% (84, 87, 90 kg)

Front Squat
3 sets x 2 reps @ 80% (112 kg)


Judo
Practiced throws and ground work


Accessories
Trap Bar deadlift
1 set x 1 rep @ 390#ish
2 sets x 8 reps @ 210#ish

Dumbbell Bench Press
Pull Over

Saturday 10/8/16

Weightlifting
Jerk Hold (2 sec pause in dip and split)
5 sets x 2 reps @ 60 kg

Clean & Jerk
5 sets x 2 reps @ 100 kg

Friday 10/7/16

Weightlifting
Snatch
5 sets x 2 reps @ 85 kg

Front Squat
5 sets x 2 reps @ 112 kg

Wednesday 10/5/16

Weightlifting
Pause (above knee) Power Snatch
6 sets x 1 rep @ 75 kg

Pause (above knee) Power Clean + Split Jerk
6 sets x 1 rep @ 95 kg


Judo
No Gi ground position / chokes


ROMWOD
Hips and Hamms

Tuesday 10/4/16

BJJ
Flower Sweep + Transitions
Rolled 5 rounds of 5 min


Weightlifting
Eccentric Clean
5 sets x 2 reps @ 100 kg

Jerk Holds (2 sec in dip and split)
5 sets x 2 reps @ 60 kg

Monday 10/3/16

Weightlifting
Eccentric Snatch
5 sets x 2 reps @ 80kg

Back Squat
4 sets x 3 reps @ 80% (120 kg)


Judo
Ground positions/chokes


Accessories
Sumo Deadlift
1 set x 1 rep @ 405#
5 sets x 3 reps @ 285#

Bent over Rows
Sets of 10 reps @ 20#, 40#, 60#, 90#, 110# bars

Pull Overs
2 sets x 10 reps @ 50# DB

Thursday 9/29/16

Weightlifting
Power Clean + 4 sec hold + 2 sec hold in dip + Split Jerk
6 sets x 1 rep @ 90 kg

Front Squat
4 sets x 2 reps @ 100 kg with 3 sec pause


BJJ
Half Guard Sweep
Rolled 7 rounds of 5 min

Wednesday 9/28/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
6 sets x 1 rep @ 80% (93 kg)


Accessories
Bench Press - Narrow Grip
4 sets x 10 reps @ 135#
Superset with ME Fat Bar Pull Ups


Judo

Friday 9/23/16

Weightlifting

University Nationals

76.26

Snatch
95 / 100 / 105 (PR)

Clean & Jerk
115 / 120 / 125

Tuesday 9/20/16

Conditioning
2 min Ski
2 min Row
4 rounds

Monday 9/19/16

Weightlifting
Last Warm Ups
Snatch
1 set x 1 rep @ 95 kg

Clean & Jerk
1 set x 1 rep @ 115 kg

Front Squat
2 sets x 1 rep @ 125 kg


Judo
Minor Hip Throw
Major Hip Throw
Foot Sweep

Sunday 9/18/16

Weightlifting
Openers
Snatch
1 set x 1 rep @ 98 kg

Clean & Jerk
1 set x 1 rep @ 118 kg

Friday 9/16/16

Weightlifting
Snatch from Deficit
4 sets x 2 reps @ 80% (85 kg)

Clean from Deficit
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 80% (100 kg)


Conditioning
2 min Ski
2 min Row
4 rounds

Wednesday 9/14/16

Judo
Foot Sweep

Tuesday 9/13/16

Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (84 kg)

Power Clean & Push Jerk
2 sets x 1 rep @ 90% (105 kg)

Monday 9/12/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (112 kg)

Front Squat
4 sets x 2 reps @ 85% (265#)


Judo
Ogoshi (Major Hip Throw)


Accessories
Single Arm Rows
Cable Row Machine
Abs Supersetted with Dips

Friday 9/9/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 rep @ 80% (85 kg)

Clean from Blocks Below Knee
4 sets x 2 reps @ 80% (100 kg)

RDL
3 sets x 5 reps @ 100 kg


Conditioning
Min 1: 10 GHD Sit Ups
Min 2: SkiErg
Min 3: Row
4 rounds

Thursday 9/8/16

BJJ
Scissor Sweep and Bump Sweep
Rolled 10 rounds of 3 min

Wednesday 9/7/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Back Squat
4 sets x 2 reps @ 80% (128 kg)


Judo
Forward and Backward rolls

Tuesday 9/6/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 80% (75 kg)

Power Clean & Push Jerk
6 sets x 1 rep @ 80% (93 kg)

Dumbbell Strict Press
3 sets x 5 reps @ 40# DBs


Conditioning
5 Power Cleans (185#)
20 Double Unders
5 rounds

4:06

Saturday 9/3/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
4 sets x 3 reps @ 80% (112 kg)

Friday 9/2/16

Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk (2 sec hold in dip and split)
4 sets x 2 reps @ 70 kg

RDL
3 sets x 5 reps @ 70 kg

Thursday 9/1/16

BJJ
Failed rmbar from guard sweep
Rolled 5 rounds of 5 min

Wednesday 8/31/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 3 reps @ 80% (112 kg)


Judo
Breakfalls
Pulling/Movement


Accessories
Sumo Deadlift
1 RM - 430# (15# PR, no belt)

Box Jumps
6 sets x 1 rep @ 50"

Rear Flys
2 sets x 30 reps @ 15# DBs

Tuesday 8/30/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (93 kg)

Strict Press
3 sets x 5 reps @ 40 kg

Monday 8/29/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
4 sets x 3 reps @ 80% (112 kg)


Judo
Breakfalls
Intro to pulls/movement


Accessories
Bunch of back stuff at OSU

Saturday 8/27/16

Weightlifting
Snatch
6 sets x 1 rep @ 70 kg

Clean
6 sets x 1 rep @ 90 kg

Jerk
5 sets x 1 rep @ 90 kg

Friday 8/26/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 60 kg

Power Clean
6 sets x 1 rep @ 80 kg

Rack Jerk
6 sets x 1 rep @ 80 kg

Wednesday 8/17/16

Banded Good Morning
3 sets x 30 reps @ Thick Green Band

Bent Over Row
3 sets x 10 reps @ 95#

Jefferson Curl
3 sets x 5 reps @ 45#

Saturday 8/13/16

Strict Press
4 sets x 7 reps @ 85#
 - Supersetted with -
Bent Over Row
4 sets x 10 reps @ 85#

Reverse Plank
6 sets x 10 sec

Friday 8/12/16

Back Squat
4 sets x 5 reps @ 225#

Banded Good Mornings
3 sets x 30 reps @ Thick Green band

Wednesday 8/10/16

Weightlifting
Snatch
3 sets x 1 rep @ 95 kg

Clean
3 sets x 1 rep @ 114 kg
2 sets x 1 rep @ 117 kg

Tuesday 8/9/16

Weightlifting
Power Snatch
Weight of the Day - 93 kg (1 kg PR)

Power Clean + Split Jerk
Weight of the Day - 116 kg (1 kg PC PR)

Monday 8/8/16

Weightlifting
Snatch
4 sets x 1 rep @ 92 kg
2 sets x 1 rep @ 95 kg
2 sets x 1 rep @ 98 kg

Clean & Jerk
3 sets x 1 rep @ 114 kg

Tempo Front Squat (5 sec down / 5 sec up)
5 sets x 3 reps @ 85 kg

Saturday 8/6/16

Weightlifting
Snatch
3 sets x 1 rep @ 88 kg

Clean & Jerk
Wave Singles - 110, 114, 118, 110, 114, 118, 110, 115, 119

Front Squat
3 sets x 2 reps @ 85% (120 kg)


Accessories
Knee Jumps - got to 4 plates

Friday 8/6/16

Weightlifting
Snatch from Blocks Below Knee
5 sets x 1 rep @ 80 kg

Clean from Blocks Below Knee
5 sets x 1 rep @ 100 kg

Jerk
3 sets x 1 rep @ 115 kg

Thursday 8/4/16

BJJ
Triangle
Rolled 6 rounds of 1 min
Rolled 3 rounds of 4 min

Wednesday 8/3/16

Weightlifting
Snatch
Wave Singles @ 90, 93, 96, 90, 93, 96, 90, 94, 97

Clean & Jerk
3 sets x 1 rep @ 110 kg

Front Squat
4 sets x 3 reps @ 80% (112 kg)


Bracing
Ring Rows
4 sets x 8 reps

Single Arm Front Rack Kettlebell Squat
4 sets x 5 reps each side @ 26#

Cross Crunch
4 sets x 8 reps each leg


Conditioning
100 meter run
5 Power Cleans (155#)
5 Bar Over Burpees
4 rounds

4:01


BJJ
Straight Ankle Locks
Rolled 3 rounds of 4 min


ROMWOD
Paloma

Tuesday 8/2/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (92 kg)

Strict Press
5 sets x 5 reps @ 40 kg


ROMWOD
Exhale

Monday 8/1/16

ROMWOD
Cultivate

Sunday 7/31/16

Weightlifting
Clean
Weight of the Day - 131 kg (5 kg PR)

Saturday 7/30/16

Weightlifting
Snatch
4 sets x 1 rep @ 92 kg

Clean & Jerk
4 sets x 1 rep @ 110 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 84 kg

Friday 7/29/16

Weightlifting
Eccentric Power Snatch
6 sets x 1 rep @ 80 kg

Eccentric Power Clean + Push Jerk
5 sets x 1 rep @ 100 kg

Tempo Snatch Deadlift (6 sec up/6 sec down)
5 sets x 2 reps @ 80 kg

Thursday 7/28/16

BJJ
Armbar from guard to omoplata + choke
Rolled for about 20 min in various length rounds

Wednesday 7/27/16

Weightlifting
Snatch
3 sets x 1 rep @ 94 kg

Clean & Jerk
3 Waves @ 108, 112, 115 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Accessories
Fat Bar Strict Pull Ups
3 sets x 5 reps

Cross Chest Band Pulls
3 sets x 50 reps @ red band


BJJ
Harpoon sweep and variants
Rolled 2 rounds of 5 min


ROMWOD
Aggregate

Tuesday 7/26/16

Weightlifting
Pause Snatch (Above Knee from Deficit
5 sets x 1 rep @ 85 kg

Pause Clean (Above Knee) from Deficit
5 sets x 1 rep @ 100 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


ROMWOD
Just The Two Of Us

Monday 7/25/16

Weightlifting
Snatch
3 Waves x 1 rep @ 88, 91, 94 kg

Clean & Jerk
3 sets x 1 rep @ 111 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 83 kg


Bracing
Kettlebell Row with Hand Support
3 sets x 10 reps each side @ 26#

Kettlebell Chop Press
3 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
3 sets x 10 reps each side @ 26#


Accessories
Strict Dip
3 sets x 5 reps

Cross Chest Band Pulls
3 sets x 50 reps @ red band

Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


BJJ (No Gi)
Armbar from guard, stack counter and sweep
Rolled 7 rounds of 2 min


ROMWOD
Shoulder Day

Sunday 7/24/16

ROMWOD
Leave It All On The Floor

Saturday 7/23/16

Weightlifting
Snatch
5 sets x 1 rep @ 85 kg

Clean & Jerk
6 sets x 1 rep @ 102 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 82 kg


ROMWOD
Down to Business

Friday 7/22/16

Weightlifting
Power Snatch
4 sets x 2 reps @ 75 kg

Power Clean + Push Jerk + Split Jerk
5 sets x 1 rep @ 92 kg

Snatch Deadlift
5 sets x 2 reps @ 105 kg


BJJ (No Gi)
Guillotine
Rolled 6 rounds of 3 min

Thursday 7/21/16

ROMWOD
Fat Tuesday


Conditioning
Partner
20 Box Jumps (24")
20 HSPU
20 Kettlebell Swings (70#)
20 min AMRAP

7 rounds + 22 reps with Dude

Wednesday 7/20/16

Weightlifting
Snatch
4 sets x 1 rep @ 88 kg

Clean & Jerk
4 sets x 1 rep @ 109 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each side

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each side


BJJ
Hammer Lock
Rolled 3 rounds of 3 min


ROMWOD
Game Mentality

Tuesday 7/19/16

BJJ
Armbar from guard
Rolled 7 rounds of 3 min


Weightlifting
Snatch Deadlift to Knee + Snatch from Deficit
5 sets x 1 rep @ 87 kg

Clean Deadlift to Knee + Clean from Deficit
5 sets x 1 rep @ 102 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


ROMWOD
Carson Bound

Monday 7/18/16

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Clean & Jerk
3 sets x 1 reps @ 108 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 81 kg


Bracing
Kettlebell Row with Hand Support
2 sets x 10 reps each side @ 26#

Kettlebell Chop Press
2 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
2 sets x 10 reps each side @ 26#


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


BJJ (No Gi)
Armbar from Guard
Rolled 8 rounds of 3 min


ROMWOD
Where Champions Are Made

Sunday 7/17/16

Hotel Workout

Circuit:
Lat Pull Down - 10 reps
Chest Press - 10 reps

Kept going up one plate until could not complete 10 reps

Took about 10 min

Saturday 7/16/16

Hotel Workout

Circuit:
Lat Pull Down - 10 reps
Chest Press - 10 reps
Supported Leg Raises - 10 reps

Kept going up one plate until could not complete 10 reps

Took about 15 min

Wednesday 7/13/16

Weightlifting
Snatch
5 sets x 1 rep @ 86 kg

Clean & Jerk
4 sets x 1 rep @ 105 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each side

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each side


ROMWOD
Small Details Big Results

Tuesday 7/12/16

Weightlifting
Snatch Deadlift to Knee + Snatch from Deficit
5 sets x 1 rep @ 86 kg

Clean Deadlift to Knee + Clean from Deficit
5 sets x 1 rep @ 101 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


BJJ
Armbar from guard
Armbar drill
Rolled 3 rounds of 5 min


ROMWOD
Back In the Saddle Again

Monday 7/11/16

Weightlifting
Snatch
6 sets x 1 rep @ 84 kg

Clean & Jerk
5 sets x 1 rep @ 102 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 80 kg


Bracing
Kettlebell Row with Hand Support
2 sets x 10 reps each side @ 26#

Kettlebell Chop Press
2 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
2 sets x 10 reps each side @ 26#


BJJ (No Gi)
Armbar from Guard
Rolled 4 rounds of 5 min


ROMWOD
Back to Basics

Saturday 7/9/16

Weightlifting
Snatch
4 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
4 sets x 1 rep @ 90% (113 kg)

Front Squat
4 sets x 2 reps @ 85% (120 kg)

Friday 7/8/16

Weightlifting
Power Snatch
4 sets x 2 reps @ 80 kg

Power Clean + Push Jerk + Split Jerk
5 sets x 1 rep @ 90 kg

Snatch Deadlift
5 sets x 2 reps @ 80 kg

Thursday 7/7/16

Weightlifting
Back Squat
1 set x 12 reps @ 50% (175#)
1 set x 10 reps @ 60% (210#)
1 set x 8 reps @ 65% (230#)


BJJ
Arm control, armbar, kimura, and bow & arrow from side control
Rolled 6 rounds of 1 min
Rolled 3 rounds of 5 min

Wednesday 7/6/16

Weightlifting
Snatch
4 sets x 1 rep @ 91 kg

Clean & Jerk
3 Waves x 1 rep @ 84, 86, 88% (105, 108, 11 kg)

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each leg

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each leg


BJJ
30 minutes of flow rolling
Double/Single Leg pass from guard
Rolled 4 rounds of 3 min

Tuesday 7/5/16

Weightlifting
Snatch Deadlift to Above Knee + Snatch from Deficit
5 sets x 1 rep @ 85 kg

Clean Deadlift to Above Knee + Clean from Deficit
5 sets x 1 rep @ 100 kg

Jerk with 2 sec hold in dip and split
4 sets x 2 reps @ 60 kg


BJJ
Arm control in Side control
Rolled 5 rounds of 5 min

Monday 7/4/16

Weightlifting
Snatch
3 Waves x 1 rep @ 84, 86, 88% (88,91, 93 kg)

Clean & Jerk
5 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 3 reps @ 80% (112)

Saturday 7/2/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 2 reps @ 80% (112 kg)

Friday 7/1/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Below Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk with 2 sec hold in dip and split
4 sets x 2 reps @ 50 kg

Bracing RDL
3 sets x 5 reps @ 50 kg

Thursday 6/30/16

Weightlifting
Back Squat
1 set x 12 reps @ 50% (175#)
1 set x 12 reps @ 55% (195#)
1 set x 10 reps @ 60% (210#)


BJJ
Guard pass sequence ending in Bread cutter
Rolled 4 rounds of 5 min

Wednesday 6/29/16

Weightlifting
"Consistency Challenge - Round 2"
Snatch
6 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
6 sets x 1 rep @ 85% (107 kg)

Standing Vert Jump
116" (30" vertical)

Front Squat
4 sets x 2 reps @ 80% (112 kg)


Bracing
Double Kettlebell Step Back Lunge
4 sets x 8 reps each leg @ 2x26#

Single Arm Kettlebell Press in 1/2 Kneeling
4 sets x 8 reps each arm @ 26#

Lateral Hip Raise in Side Bridge
4 sets x 10 reps each leg


BJJ
Flow rolled for about 20ish min
Guard Pass into Arm Triangle
Rolled 4 rounds of 5 min (First submission on a blue belt, armbar)

Tuesday 6/28/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
6 sets x 1 rep @ 80% (95 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg)


BJJ
Side control to North South and back take
Rolled 7 rounds of 3 min

Monday 6/27/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 2 reps @ 80% (112 kg)

Wednesday 6/22/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 1 reps @ 90% (126 kg)

Tuesday 6/21/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (95 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg


BJJ
Armbar from Knee on belly
Rolled 6 rounds of 5 min


Conditioning
30 Double Unders
12 Toes 2 Bar
5 Handstand Push Ups
13 min AMRAP

7 rounds + 8 Toes 2 Bar

Monday 6/20/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 130 kg (missed 137, right knee is bugging me)


Bracing
Ring Rows
4 sets x 8 reps

Front Rack Single Arm Kettlebell Squat
4 sets x 5 reps each side @ 26#

Cross Crunch
4 sets x 8 reps each side

Saturday 6/18/16

Tested some Validus events

Hang Cleaned and Push Jerked 245#

Bunch of other random conditioning things

Friday 6/17/16

Weightlifting
(A)
Tempo Deadlifts (3" Blocks)
7 sets x 4 reps @ 65 kg

Cross Crunch
7 sets x 5 reps each side

(B)
Front Rack Kettlebell Squat
5 sets x 8 reps each side @ 26#

(C)
Snatch Grip RDL
3 sets x 6 reps @ 60 kg

Double Kettlebell Step Back Lunge
3 sets x 6 reps each side @ 2x26#

Back Breathing
3 sets x 30 sec

Thursday 6/16/16

BJJ
Rolled for about an hour
Some 5 min rounds some 2 min rounds

Wednesday 6/15/16

Bracing
(A)
Ring Rows
3 sets x 10 reps w/ 1 sec hold

Single Arm Kettlebell Press in 1/2 Kneeling
3 sets x 6 reps each side @ 18#

3 Month Pullovers
3 sets x 10 reps @ 18#

(B)
Straight Bar Bent Curls (Clean Grip, Pronated, Above Knee)
3 sets x 5 reps @ 20 kg

Bent Lateral Raise with Support (Pendulum Straight Arm Swing with thumbs up)
3 sets x 6 reps each side @ 18#

Hanging Knee Raise
3 sets x 5 reps

(C)
3 Month Heel Touch with Kettlebell
3 sets x 10 reps each side @ 18#

Lateral Hip Raise in Side Bridge with 1 sec hold
3 sets x 7 reps each side

Scissor Rotations
3 sets x 10 reps each side


Accessoires
Bench Press
1 RM - 205# (Haven't maxed since September, haven't worked on it but happy to be within 10# of old PR)


Conditioning
400 meter sled drag (2x45#)
400 meter run
Rest 3 min
3 rounds

21:43

Tuesday 6/14/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 1


Weightlifting
(A)
Tempo Deadlifts (3" Blocks)
7 sets x 4 reps @ 60 kg

Cross Crunch
7 sets x 5 reps each side

(B)
Front Rack Kettlebell Squat
5 sets x 8 reps each side @ 26#

(C)
Snatch Grip RDL
3 sets x 6 reps @ 40 kg

Double Kettlebell Step Back Lunge
3 sets x 6 reps each side @ 2x26#

Back Breathing
3 sets x 30 sec


BJJ
Side Control Practice
Rolled 3 rounds of 2 min
Rolled 3 rounds of 5 min


ROMWOD
All the Little Things

Sunday 6/12/16

Weightlifting

PL June Meet

Snatch
97 / 101 / 104 (PR)

Clean & Jerk
119 / 119 / 119

Hit qualifying total for University Nationals as a 77

Friday 6/10/16

Weightlifting
Taper Week
Snatch
2 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
2 sets x 1 rep @ 80% (100 kg)

Wednesday 6/8/16

Weightlifting
Taper Week
Snatch
3 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 80% (100 kg)


ROMWOD
The Weight of the World

Tuesday 6/7/16

Weightlifting
Taper Week
Snatch
Last Warm Up - 94 kg

Clean & Jerk
Last Warm Up - 117

Fron Squat
2 singles @ 125 kg


ROMWOD
Swole Patrol

Monday 6/6/16

Weightlifting
Taper Week
Snatch
1 single @ opener (97 kg)

Clean & Jerk
1 single @ opener (120 kg)


ROMWOD
Embrace the Stretch

Saturday 6/4/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (110 kg, felt good today so I went a little heavier)

Front Squat
4 sets x 2 reps @ 80% (112 kg)


ROMWOD
Let the Dogs Out

Friday 6/3/16

ROMWOD
Patient Endurance


Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Below knee
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 60 kg w/ 2 sec hold in dip and split

Bracing RDL
3 sets x 5 reps @ 60 kg


BJJ
Rolled for about 45 min

Thursday 6/2/16

BJJ
Side Control Escapes
Rolled 4 rounds of 5 min

Wednesday 6/1/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Back Squat
4 sets x 2 reps @ 80% (130 kg)

Tuesday 5/31/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (74 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (90 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg

Monday 5/30/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 2 reps @ 80% (112 kg)

Saturday 5/28/16

Weightlifting
Snatch
Weight of the Day - 95 kg (8 kg under PR)

Clean & Jerk
Weight of the Day - 120 kg (3 kg under PR)

Front Squat
4 sets x 2 reps @ 80% (112 kg)

Friday 5/27/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Block Below Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 50 kg with 2 sec hold in dip and split

Bracing RDL
3 sets x 5 reps @ 50 kg

Wednesday 5/25/16

Weightlifting
Snatch
Weight of the Day - 103 kg (1 kg PR)

Clean & Jerk
Weight of the Day - 119 kg (Took a few attempts at 124 but missed jerk)

Back Squat
3 sets x 2 reps @ 80% (128 kg)


Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m

Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side

Hollow Flutter Kicks
4 sets x 10 reps each leg

Tuesday 5/24/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (74 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (88 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg


BJJ
Single Leg Takedown Review
Rolled 12 rounds of 2 min

5/23/16

Weightlifting
Snatch
Weight of the Day - 98 kg (Almost had 103 and 105 again)

Clean & Jerk
Weight of the Day - 117 kg (Attempted 124 but no legs left)

Front Squat
3 sets x 2 reps @ 80% (112 kg)

Saturday 5/21/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% + 2 kg (87 kg)

Clean & Jerk
5 sets x 1 rep @ 80% + 2 kg (102 kg)

Front Squat
Weight of the Day - 140 kg (1 kg PR)


Bracing
Side Bridge Kicks
4 sets x 10 reps each side

Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#

Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate

Friday 5/20/16

Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk (2 sec pause in dip and split)
4 sets x 2 reps @ 50 kg

RDL
3 sets x 5 reps @ 50 kg

Wednesday 5/18/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% + 1 kg (86 kg)

Clean & Jerk
5 sets x 1 rep @ 80% + 1 kg (101 kg)

Back Squat
Weight of the Day - 156 (1 kg PR, 1 kg below lifetime PR)


Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m

Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side

Hollow Flutter Kicks
4 sets x 20 reps each leg


BJJ
No Gi - rolled 10 rounds of 5 min
GI - Butterfly Guard sweep options
Rolled 3 rounds of 5 min, landed a solid triangle and bow & arrow


ROMwod
Power and Purpose

Tuesday 5/17/16

Weightlifting
Power Snatch
Weight of the Day - 92 kg (5 kg PR)

Power Clean + Push Jerk
Weight of the Day - 109 kg (1 kg PR)


ROMWOD
"Be Present"

Monday 5/16/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 139 kg (1 kg PR)


Bracing
Side Bridge Kicks
4 sets x 10 reps each side

Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#

Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate


BJJ
More single leg takedown options
Rolled 4 rounds of 5 min

Saturday 5/14/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Front Squat
4 sets x 1 rep @ 90% (125 kg)


Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Push Press
4 sets x 8 reps @ 20 kg

Friday 5/13/16

Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 80% (100 kg)

Thursday 5/12/16

BJJ
More Single Leg takedown options
Rolled 5 rounds of 5 min (Landed several different submissions on new guy. Had fun practicing set ups)

Wednesday 5/11/16

Weightlifting
Snatch
4 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
4 sets x 1 rep @ 90% (113 kg)

Front Squat
4 sets x 1 rep @ 90% (125 kg)


Bracing
Cross Crunch w/ 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch with Kettlebell
4 sets x 10 reps each side @ 35#

RDL
4 sets x 12 reps @ 53#


Conditioning
Sled Drag
6 sets x 50 meter @ 2x45#


BJJ
Single Leg Takedowns from 2 on 1
Rolled 4 rounds of 5 min

Tuesday 5/10/16

Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (80 kg)

Power Clean & Push Jerk
3 sets x 1 rep @ 90% (95 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg


Conditioning
15 Burpees w/ 20# vest
Rest 45 sec
7 rounds

9:45


Bracing
3 Month Pull Overs with Kettlebell
3 sets x 10 reps @ 18#

Cat / Cow (Pelvis only)
3 sets x 10 reps each

Kettlebell Step Back Lunge
3 sets x 5 reps each leg @ 18#

Monday 5/9/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Front Squat
4 sets x 1 rep @ 90% (125 kg)


BJJ (No gi)
Single Arm Takedown + Pass
Rolled 4 rounds of 3 minutes

Saturday 5/7/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
4 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 18#

Windshield Wipers
4 sets x 10 reps each side

Push Press
4 sets x 8 reps @ 20 kg

Friday 5/6/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 85% (90 kg)

Clean from Blocks Below Knee
4 sets x 2 reps @ 85% (107 kg)

Jerk
4 sets x 2 reps @ 50 kg w/ 2 sec hold in dip and split

Bracing RDLs
3 sets x 5 reps @ 50 kg

Wednesday 5/4/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Back Squat
4 sets x 2 reps @ 80% (125 kg)

Tuesday 5/3/16

Weightlifting
Eccentric Power Snatch
5 sets x 1 rep @ 70 kg

Eccentric Power Clean
5 sets x 1 rep @ 90 kg

Snatch High Pull (3 sec negative)
5 sets x 2 reps @ 50 kg

Monday 5/2/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean
4 sets x 1 rep @ 85% (107 kg)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Single Arm Kettlebell Row (Unsupported)
4 sets x 8 reps each arm @ 26#


BJJ
Single Hook sweep from turtle
Rolled 4 rounds of 5 min

Saturday 4/30/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% + 2 (82 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 138 kg (1 kg PR)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 18#

Windshield Wipers
4 sets x 10 reps each side

Single Arm Kettlebell Row (Unsupported)
4 sets x 8 reps each arm @ 18#

Friday 4/29/16

Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 75% (80 kg)

Clean from Blocks Above Knee
4 sets x 2 reps @ 85% (107 kg)

Jerk w/ 2 sec hold in dip and split
4 sets x 2 reps @ 55 kg

RDL
3 sets x 5 reps @ 55 kg

Wednesday 4/27/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg) (0/4)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg) (3/4)

Back Squat
Weight of the Day - 150 kg (missed 156)


Bracing
Cross Crunch w/ 2 sec pause in crunch
4 sets x 8 reps each side

Standing Oblique Crunch
4 sets x 10 reps each side @ 35#

RDL
4 sets x 12 reps @ 53#


BJJ
Side Control, arm bar
Rolled 3 rounds of 5 min

Tuesday 4/26/16

BJJ
Clock Choke from Turtle plus finish from counter
Rolled 8 rounds of 2 min


Weightlifting
Power Snatch
Weight of the Day - 85 kg (2 kg under PR, shoulder felt like crap)

Power Clean
Weight of the Day - 115 kg (4 kg PR)

Snatch Deadlift
3 sets x 3 reps w/ pause at above knee @ 60 kg

Monday 4/25/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (dropped down to 80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 137 (1 kg PR)

Sunday 4/24/16

Weightlifting
Snatch
Weight of the Day - 97 kg (barely missed 103 and 105 several times)

Clean & Jerk
Weight of the Day - 118 kg (cleaned but missed jerks at 124 and 125)

Front Squat
3 sets x 2 reps @ 80% (110 kg)

Friday 4/22/16

Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Above Knee
4 sets x 2 reps @ 85% (107 kg)

Jerk
4 sets x 2 reps with 2 sec pause in dip and split

Wednesday 4/20/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Back Squat
3 sets x 2 reps @ 80% (130 kg)


Bracing
Single Arm Kettlebell Push Jerk
4 sets x 5 reps each arm @ 26#

Single Arm Oblique Raise in Sumo
4 sets x 5 reps each side @ 26#

Snatch Grip Overhead Step Back Lunge
4 sets x 5 reps each leg @ 20 kg


Conditioning
20 meter sled sprint (70#)
5 Strict Pull Ups
1 min rest
6 rounds


BJJ
Single Leg X Guard + Sweep
Rolled 5 rounds of 5 min

Awarded 4th Stripe tonight! Blue belt up next!

Tuesday 4/19/16

BJJ
Back take and escape from turtle
6 rounds of 5 min


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (90 kg)

Bracing Strict Press
3 sets x 5 reps @ 40 kg

Monday 4/18/16

Weightlifting
Snatch
Weight of the Day - 102 kg (1 kg PR, took a few stabs at 103 and 105, but not quite there)

Clean & Jerk
Weight of the Day - 123 kg (1 kg PR, cleaned 126 for a 4 kg clean PR, not confident on jerk)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
Goblet Squat with Valgus Band
4 sets x 10 reps @ 26#

Hollow Flutter Kicks
4 sets x 10 reps each side

Single Leg Lifts in Bear
4 sets x 5 reps each side

Saturday 4/16/16

Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg

Friday 4/15/16

Weightlifting
Snatch from 1" deficit
2 sets x 2 reps @ 85% (90 kg)
2 sets x 2 reps @ 80% (85 kg)

Clean from 1" deficit
4 sets x 2 reps @ 85% (106 kg)

Jerk
4 sets x 2 reps @ 85% (106 kg)

Wednesday 4/13/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Back Squat
4 sets x 1 rep @ 90% (140 kg)


Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch
4 sets x 10 reps each side @ 26#

RDL
4 sets x 12 reps @ 53#


Conditioning
3 Deadlifts (315#)
10 Bar over Burpees
5 rounds

2:59


BJJ
Sweep from open guard, arm triangle
Rolled 4 rounds of 5 min

Tuesday 4/12/16

Accessory
Stability Hold Overhead
5 sets x 30 sec @ 36# of KB each side

BJJ
Turtle escapes/blocks
Rolled 6 rounds of 5 min


Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (80 kg)

Power Clean + Push Jerk
3 sets x 1 rep @ 90% (98 kg)

Monday 4/11/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg) (1/3, muscles not connected to brain today)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Front Squat
3 sets x 1 rep @ 90% (123 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg


Conditioning
12 Kettlebell Swings (70#)
9 Ring Dips
6 Toes 2 Bar
Rest 30 sec
5 rounds

6:54

Saturday 4/9/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 18#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg

Friday 4/8/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 85% (90 kg)

Clean from Blocks Below Kne
4 sets x 2 reps @ 85% (107 kg)

RDLs
3 sets x 5 reps @ 50 kg

Stability Bench Press
3 sets x 10 reps @ 44# of KB each side

Thursday 4/8/16

BJJ
Back take / Defense from turtle
Rolled 5 rounds of 5 min, submitted fake omoplata to triangle and new splitter choke

Wednesday 4/6/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (84 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Back Squat
3 sets x 2 reps @ 80% (125 kg)


Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch with KB
4 sets x 10 reps each side @ 26#

RDL
4 sets x 12 reps @ 53#


BJJ
Back take from turtle + counter
Rolled 4 rounds of 5 min

Tuesday 4/5/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 70% (90 kg)

Strict Press
3 sets x 5 reps @ 40 kg


Conditioning
7 Kettlebll Swings (124#)
21 Double Unders
20 meter Bear Crawl
6 rounds

6:59

Monday 4/4/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg


Conditioning
200 meter row
10 GHD Sit Ups
200 meter ski
5 rounds


Accessories
Lat Stability w/ Kettlebell
4 sets x 30 sec each side

Saturday 4/2/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (84 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 130 kg (missed 137 twice)


Bracing
3 Month Pull Over with Kettlebll
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x  8 reps @ 5 kg

Friday 4/1/16

Weightlifting
Snatch
4 sets x 2 reps @ 80% (84 kg)

Clean & Jerk
4 sets x 2 reps @ 80% (100 kg)

RDL
3 sets x 5 reps @ 50 kg


BJJ
Guard Pass
Rolled 5 rounds of 5 min

Thursday 3/31/16

BJJ
Back Escape
Rolled 5 rounds of 5 min
Focused on landing armbars

Wednesday 3/30/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (106 kg)

Back Squat
Weight of the Day - 155 kg (2 kg below lifetime PR, but most in last 8 months)


Bracing
2 Turkish Get Up Sit Ups
20 min EMOM

Cross Crunch w/ 2 sec Hold in Crunch
4 sets x 8 reps

Standing Oblique Crunch with Kettlebell
4 sets x 10 reps each side @ 26#

Kettlebell RDL
4 sets x 12 reps @ 44#

Tuesday 3/29/16

Weightlifting
Power Snatch
Weight of the Day - 87 kg (1 kg PR)

Power Clean + Push Jerk
Weight of the Day - 108 kg (2 kg PR)

Good Morning
2 sets x 5 reps @ 40 kg

Strict Press
3 sets x 5 reps @ 40 kg

Monday 3/28/16

Weightlifting
(Basing %s off of 105/125)

Snatch
5 sets x 1 rep @ 80% (84 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 136 kg (1 kg PR)


Bracing
3 Month Pullover with KB
4 sets x 10 reps @ 18#

Windshield Wiper
4 sets x 10 reps each side

Bracing Push Press with bar
4 sets x 8 reps @ 20 kg


Accessories
Kettlebell Lat Stability
3 sets x 30 sec each side @ 44#

Sunday 3/27/16

ROMWOD
Morning
Welcome Series
Day 4

Evening
Welcome Series
Day 5

Saturday 3/26/16

So wasn't supposed to lift at all but ended up lifting at Project Lift's last chance meet to qualify for nationals

Snatch
91 / 96 / 101 (PR)

Clean & Jerk
111 / 116 / 122 (PR)

PRs all across the board and gives me better shot at qualifies for Universities

Friday 3/25/16

800 meter sled drag @ 100#


Weightlifting
Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (97 kg)

Front Squat
4 sets x 2 reps @ 80% (108 kg)

Thursday 3/24/16

BJJ
Butterfly to mount/back
Rolled 6 rounds of 5 min

ROMWOD
Welcome Series
Day 3

Wednesday 3/23/16

Weightlifting
Snatch from Blocks Below Knee
5 sets x 1 rep @ 80% (80 kg)

Clean from Blocks Below Knee
5 sets x 1 rep @ 80% (97 kg)

Jerk
4 sets x 2 reps w/ 2 sec pause in dip and split @ 50 kg


BJJ
Ankle Pick
Butterfly Guard to mount/back/Idiot Sweep
Rolled 4 rounds of 5 min


ROMWOD
Welcome Series
Day 2

Tuesday 3/22/16

Sore AF from Open workout yesterday. Whole posterior chain lit up

Weightlifting
Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (97 kg)

Front Squat
3 sets x 2 reps @ 80% (108 kg)


Accessories
Kroc Row
3 sets x 20 reps each arm @ 35#

Burpees
45 reps (for Danimal's birthday)


ROMWOD
Welcome Series
Day 1

Monday 3/21/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (90 kg)


Conditioning
CrossFit Games Open 16.4
55 Deadlifts (225#)
55 Wall Balls (20# / 10')
55 cal Row
55 HSPU
13 min AMRAP

175 reps

Saturday 3/19/16

Weightlifting
Kentucky State Championships

Weighed 81.5

Snatch
90 / 95 / 95

Clean & Jerk
110 / 115 / 121

Thrusday 3/17/16

BJJ
Rolled for about two hours


Weightlifting
Snatch
3 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
3 sets x 1 rep @ 80% (96 kg)

Wednesday 3/16/16

Conditioning

"Guido"
21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

8:54

Tuesday 3/15/16

BJJ
Passing from standing to back take
Rolled 5 rounds of 5 min


Weightlifting
Last warm ups
Snatch
1 set x 1 rep @ 85 kg

Clean & Jerk
1 set x 1 rep @ 105 kg

Monday 3/14/16

Easy week preparing for meet on Saturday

Weightlifting
Snatch
Single at opener (90 kg)

Clean & Jerk
Single at opener (110 kg)

Front Squat
1 set x 2 reps @ 120 kg


Conditioning
CrossFit Games Open 16.3
10 Power Snatch (75#)
3 Bar Muscle Ups
7 min AMRAP

37 reps (Bar Muslce Ups were not there today, not happy)

Saturday 3/12/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (110 kg)

Front Squat
3 sets x 1 rep @ 90% (122 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Bracing Push Press with Bar
4 sets x 8 reps @ 20 kg

Friday 3/11/16

Weightlifting
Snatch (1" deficit)
4 sets x 2 reps @ 85% (85 kg)

Clean (1" deficit)
4 sets x 2 reps @ 85% (102 kg)

Jerk
4 sets x 2 reps @ 85% (102 kg)


Accessory
Kettlebell Shoulder Stability
3 sets x 30 sec each side @ 44#

Wednesday 3/9/15

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Back Squat
3 sets x 1 rep @ 90% (145 kg)


Bracing
Cross Crunch w/ 2 sec Hold in Crunch
4 sets x 8 reps each side

Standing Oblique Crunch with Kettlebell
4 sets x 10 reps each side

Braced Kettlebell RDL
4 sets x 12 reps


Gymnastics
Muscle Up Practice - 20 min


BJJ
Rolled for about 40 min with Mike

Tuesday 3/8/16

BJJ
Bow & Arrow Choke
Rolled 5 rounds of 5 min


Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (78 kg)

Power Clean + Push Jerk
3 sets x 1 rep @ 90% (95 kg)

Braced Good Morning
3 sets x 5 reps @ 40 kg


Accessories
Kettlebell Shoulder Stability
3 sets x 15 sec each position each side @ 44#

50 meter Sled Drag Forwards (2 x 45#)
50 meter Sled Drag Backwards (2 x 45#)
1 min Ski
3 rounds

Monday 3/7/16

Arnold is finally over. Always a great tim but glad to get some rest and back to training.

Weightlifting
Snatch
3 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (108 kg)

Front Squat
3 sets x 1 rep @ 90% (122 kg)


Bracing
3 Month with Kettlebell Pull Over
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Bracing Push Press with bar
4 sets x 8 reps (3 sec negative)


Conditioning
200 meter sled drag (2x45#)
200 meter walk
1 min Ski
3 rounds

Friday 3/4/16

Conditioning
CrossFit Games Open 16.2
172 reps

Tuseday 3/1/16

Glutes are very sore so took an easy day

BJJ
Scissor Sweep
5 rounds of 5 min

Monday 2/29/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (96 kg)

Front Squat
Weight of the Day - 135 kg (3 kg PR)


Conditioning
2016 CrossFit Games Open 16.1
25' Walking Lunge (95#)
8 Bar Facing Burpees
25' Walking Lunge
8 Chest to Bar Pull Ups
20 min AMRAP

171 reps (6 rounds + lunges + burpees + 2 lunges)

Saturday 2/27/16

Weightlifting
Snatch
Weight of the Day - 90 kg (was not in the best mood/irritated/stressed and nervous system was just not cooperating)

Clean & Jerk
Weight of the Day - 120 kg (3 kg PR)

Front Squat
3 sets x 2 reps @ 80% (106 kg)


Yoga

Friday 2/26/16

Weightlifting
Snatch Pull + Snatch from 1" deficit
5 sets x 1 rep @ 60 kg

Clean from 1" deficit
5 sets x 1 rep @ 80% (97 kg)

Rack Jerks
2 sec pause in dip and in split
4 sets x 2 reps @ 40 kg

Thursday 2/25/16

Conditioning

Tested Arnold 6 Person Team Day 1 workouts.

Felt pretty good and ended up hitting a 12# PR Power Clean (245#)

Wednesday 2/24/16

Weightlifting
Snatch
Weight of the Day - 99 kg (1 kg PR) (Tried 101 a few times but felt slow)

Clean & Jerk
Weight of the Day - 110 kg (cleaned 118 twice but missed jerks)

Back Squat
3 sets x 2 reps @ 80% (130 kg)

Bracing
Double Kettlebell Step Back Lunge
4 sets x 8 reps each side

Single Arm Kettlebell Press in 1/2 Kneeling
4 sets x 8 reps each side

Later Hip Raise in Side Bridge (1 sec hold)
4 sets x 10 reps each side


BJJ
Half Guard Pass
Roll: 4 rounds of 5 min (Landed several jokes and an armbar)

Tuesday 2/23/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (85 kg)

Tempo Front Squat
4 sets x 2 reps (3 sec down/2 sec pause/3 sec up) @ 50 kg

Monday 2/22/16

Weightlifting
Snatch
Weight of the Day - 90 kg (Barely missed 100 kg 5 times)

Clean & Jerk
Weight of the Day - 117 kg (1 kg PR, cleaned 120 twice, missed jerk)

Front Squat
3 sets x 2 reps @ 80% (106 kg)

Bracing
Ring Rows
4 sets x 8 reps

Front Rack Single Arm Kettlbell Squat
4 sets x 5 reps each side

Cross Crunch
4 sets x 8 reps each side

Saturday 2/20/16

Weightlifting
Snatch
5 set x 1 rep @ 80% + 2 kg (82 kg)

Clean & Jerk
5 sets x 1 rep @ 80% + 2 kg (98 kg)

Front Squat
Weight of the Day - 132 kg (1 kg PR)

Friday 2/19/16

Weightlifting
Snatch from Blocks Above Knees
4 sets x 2 reps @ 80-85% (80 kg)

Clean from Blocks Above Knees
4 sets x 2 reps @ 80-85% (100 kg)

RDL
3 sets x 5 reps @ 40 kg

Wednesday 2/17/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% + 1 kg (81 kg)

Clean & Jerk
5 sets x 1 rep @ 80% + 1 kg (97 kg)

Back Squat
Weight of the Day - 140 kg (missed 150)

Bracing
Double Kettlebell Step Back Lunge
4 sets x 8 reps each

Single Arm Kettlbell Press in 1/2 Kneeling
4 sets x 8 reps each

Later Hip Raise in Side Bridge
4 sets x 10 reps each

Tuesday 2/16/16

Weightlifting
Power Snatch
Weight of the Day - 86 kg (4 kg PR)

Power Clean + Push Jerk
Weight of the Day - 103 kg (PC'd 106 kg)

Good Morning
3 sets x 5 reps @ 40 kg

Monday 2/15/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (96 kg)

Front Squat
Weight of the Day (131 kg) (1 kg PR)

Bracing
Ring Rows
4 sets x 8 reps

Front Rack Single Arm Kettlbell Squats
4 sets x 5 reps each

Cross Crunch
4 sets x 8 reps each

Saturday 2/13/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Pause Front Squat (3 sec)
5 sets x 3 reps @ 88 kg

Friday 2/12/16

Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Thrusday 2/12/16

BJJ
Omoplata Defense
Roll: 5 rounds of 5 min

Wednesday 2/10/16

Weightlifting
Snatch + Overhead Squat (Focus on brace)
5 sets x 1 rep @ 50 kg

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Glute Ham Raises
2 sets x 5 reps

GHD Sit Ups
2 sets x 10 reps


BJJ
Rolled with Mike for about an hour
Pass from guard
Rolled 5 rounds of 5 min

Tuesday 2/9/16

BJJ
Armbar Defense
Armbar Defense counter into Omoplata
Roll: 4 rounds of 4 min

Bracing

Goblet Box Squat

Back Breathing

4 sets x 10 reps each

Static Lunge (Double KB)

Banded Hip Rotation

3 sets x 10 reps each

Cross Crunch

3 Month w/ Heel Touch (hand on wall)

Plate Twists (Lunge)

3 sets x 10 reps each


Conditioning
10 Power Cleans (185#)
50 Double Unders
3 rounds

5:39

Monday 2/8/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean
4 sets x 1 rep @ 85% (102 kg)

Jerk (3 sec pause in split)
5 sets x 3 reps @ 80 kg


Conditioning
80 Power Snatches (115#)
80 Chest to Bar Pull Ups
80 Burpee Box Overs (20")

Partner with Aaron - 12:02

Friday 2/5/16

Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Pause Front Squat (3 sec)
5 sets x 3 reps @ 87 kg

Thursday 2/4/15

Weightlifting
Split Press
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Power Snatch
5 sets x 1 rep @ 80% (65 kg)

Power Clean
5 sets x 1 rep @ 80% (80 kg)

GHD Sit Ups
3 sets x 10 reps

GHD Back Extensions
3 sets x 10 reps (3 sec hold at top)

Wednesday 2/3/16

Weightlifting
Snatch
Weight of the Day - 98 kg (1 kg PR)

Clean & Jerk
4 sets x 1 rep @ 80% (96 kg)


BJJ
Gi choke from side control/ north south
5 rounds of 5 min

Tuesday 2/2/16

BJJ

Triangle Technique

Rolled 10 min on/5 min off, three rounds

Bracing

Goblet Box Squat

Back Breathing

4 sets x 10 reps each

Static Lunge (Double KB)

Banded Hip Rotation

3 sets x 10 reps each

Cross Crunch

3 Month w/ Heel Touch (hand on wall)

Plate Twists (Lunge)

3 sets x 10 reps each

Monday 2/1/16

BJJ
Drilled Knee Bars for about an hour


Weightlifting
Snatch
4 sets x 1 rep @ 80% (80 kg)

Clean & Jerk
Weight of the Day (113 kg) (cleaned 117 three times, missed jerks)

Tempo Front Squat
5 sets x 2 reps (5 sec down/5 sec up) @ 73 kg

GHD Sit Up
3 sets x 10 reps

1/30/15

Weightlifting
Russian Snatch Balance
5 sets x 3 rep @ 20 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Pause Front Squat (3 sec)
5 sets x 3 reps @ 86 kg

1/29/15

Coniditoning
25 Burpee Box Overs
50 Single Arm Kettlebell Swings (44#)
3 rounds

12:24


Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)

1/27/16

Weightlifting

Russian Snatch Balance

5 sets x 3 reps

Snatch

4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk

4 sets x 1 rep @ 85% (102 kg)

Dynamic Lower

Box Squat (14" box)

10 sets x 2 reps @ 185# + 120# chain

BJJ

Rolled with Jackson for about 30ish min

Half Guard Escapes

Rolled 4 rounds of 5 min
Received third stripe

1/26/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 1


BJJ
Omoplata Review
Omoplata from Spider Guard
Pass/Sweep, 4 min on/2 min off, 30 min


Breathing and Bracing
Ring Push Ups
Single Arm KB Row (Hand Supported)
Chop Press
4 sets x 8 reps each

Split Single Arm KB Press
Ring Rows
3 sets x 8 reps each

Quadraped Back Breathing
Side Bridge from Knees
Three Month with Plate
4 sets x 20 sec each

1/25/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Tempo Front Squat
5 sets x 2 reps (5 sec up / 5 sec down) @ 72 kg


Conditioning
15 Kettlebell Swings (70#)
30 Calorie Row
45 Double Unders
3 rounds

8:21

Weightlifting
Snatch Balance
4 sets x 2 reps @ bar

Snatch
2 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
2 sets x 1 rep @ 90% (110 kg)

Pause Front Squat (3 sec)
5 sets x 2 reps @ 85 kg

Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Snatch Below Knee Blocks
5 sets x 1 rep @ 70% (70 kg)

Clean Below Knee Blocks
5 sets x 1 rep @ 70% (85 kg)

Conditioning
Partner with Aaron
1 on Rower
1 on Plank
Switch every 250 m until 2K
Then 500 DUs

12:35


BJJ
Omoplata Practice
5 rounds of 5 min


Dynamic Lower
Box Squat (14" box)
12 sets x 2 reps @ 175# + 120# chain


Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 2

Weightlifting
Supposed to Snatch and Clean & Jerk 90%. Made one Snatch out of ten or so and no Clean & Jerks. Bad day of lifting

Breathing and Bracing
Ring Push Ups
Single Arm KB Row
Chop Press
4 sets x 8 reps each

Split Single Arm KB Press
Ring Rows
3 sets x 10 reps each

Quadraped Back Breathing
Side Bridge from Knees
Three Month with Plate
4 sets x 20 sec each


Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 1

Weightlifting
Snatch
2 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
2 sets x 1 rep @ 90% (110 kg)

Tempo Front Squat
5 sets x 2 reps (5 sec up/5 sec down) @ 71 kg

Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Pause Front Squat (3 sec)
5 sets x 3 reps @ 185#

Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)

Monkey Method
Intermediate Block 1
Week 1 Day 2

Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)


BJJ
Knee Bar
Rolled 4 rounds of 5 min

BJJ

Practiced judo style takedowns

2 min rounds, 2 on 1 off

3 rounds

Breathing and Bracing

Ring Push Ups

Single Arm KB Row

Chop Press

4 sets x 8 reps each

Split Single Arm KB Press

Ring Rows

3 sets x 8 reps each

Quadraped Back Breathing

Side Bridge from Knees

Three Month with plate

2 sets x 20 sec each

Monkey Method
Intermediate Block 1
Week 1 Day 1

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Tempo Front Squat
5 sets x 2 reps (5 sec down/5 sec up) @ 70 kg

Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 80 kg


Played with and electo stim for recovery. weird but fun

First day back in three weeks so took it easy

Snatch
3 sets x 1 rep @ 60 kg

Power Clean + Jerk
3 sets x 1 rep @ 80 kg