Saturday, January 30, 2016

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

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)

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

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




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

Saturday, January 23, 2016

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

Friday, January 22, 2016

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)

Thursday, January 21, 2016

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

Wednesday, January 20, 2016

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

Tuesday, January 19, 2016

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

Monday, January 18, 2016

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

Saturday, January 16, 2016

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#

Friday, January 15, 2016

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)

Thursday, January 14, 2016

Wednesday, January 13, 2016

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

Tuesday, January 12, 2016

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

Monday, January 11, 2016

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

Sunday, January 10, 2016

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

Saturday, January 9, 2016

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