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