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
Saturday, January 30, 2016
Friday, January 29, 2016
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)
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)
Wednesday, January 27, 2016
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
Received third stripe
Tuesday, January 26, 2016
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
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
Monday, January 25, 2016
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
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
Saturday, January 23, 2016
Friday, January 22, 2016
Thursday, January 21, 2016
Wednesday, January 20, 2016
Tuesday, January 19, 2016
Monday, January 18, 2016
Saturday, January 16, 2016
Friday, January 15, 2016
Wednesday, January 13, 2016
Tuesday, January 12, 2016
Monday, January 11, 2016
Sunday, January 10, 2016
Subscribe to:
Posts (Atom)