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