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#
Saturday, April 30, 2016
Friday, April 29, 2016
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
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, April 27, 2016
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
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, April 26, 2016
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
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, April 25, 2016
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)
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, April 24, 2016
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)
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, April 22, 2016
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
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, April 20, 2016
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!
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, April 19, 2016
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
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, April 18, 2016
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
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, April 16, 2016
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
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, April 15, 2016
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)
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, April 13, 2016
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
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, April 12, 2016
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)
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, April 11, 2016
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
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, April 9, 2016
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
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, April 8, 2016
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
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, April 7, 2016
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
Back take / Defense from turtle
Rolled 5 rounds of 5 min, submitted fake omoplata to triangle and new splitter choke
Wednesday, April 6, 2016
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
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, April 5, 2016
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
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, April 4, 2016
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
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, April 2, 2016
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
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, April 1, 2016
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
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
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