Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (74 kg)
Power Clean + Push Jerk
5 sets x 1 rep @ 80% (90 kg)
Bracing Strict Press
3 sets x 5 reps @ 20 kg
Tuesday, May 31, 2016
Monday, May 30, 2016
Monday 5/30/16
Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)
Front Squat
4 sets x 2 reps @ 80% (112 kg)
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)
Front Squat
4 sets x 2 reps @ 80% (112 kg)
Saturday, May 28, 2016
Saturday 5/28/16
Weightlifting
Snatch
Weight of the Day - 95 kg (8 kg under PR)
Clean & Jerk
Weight of the Day - 120 kg (3 kg under PR)
Front Squat
4 sets x 2 reps @ 80% (112 kg)
Snatch
Weight of the Day - 95 kg (8 kg under PR)
Clean & Jerk
Weight of the Day - 120 kg (3 kg under PR)
Front Squat
4 sets x 2 reps @ 80% (112 kg)
Friday, May 27, 2016
Friday 5/27/16
Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Block Below Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk
4 sets x 2 reps @ 50 kg with 2 sec hold in dip and split
Bracing RDL
3 sets x 5 reps @ 50 kg
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Block Below Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk
4 sets x 2 reps @ 50 kg with 2 sec hold in dip and split
Bracing RDL
3 sets x 5 reps @ 50 kg
Wednesday, May 25, 2016
Wednesday 5/25/16
Weightlifting
Snatch
Weight of the Day - 103 kg (1 kg PR)
Clean & Jerk
Weight of the Day - 119 kg (Took a few attempts at 124 but missed jerk)
Back Squat
3 sets x 2 reps @ 80% (128 kg)
Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m
Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side
Hollow Flutter Kicks
4 sets x 10 reps each leg
Snatch
Weight of the Day - 103 kg (1 kg PR)
Clean & Jerk
Weight of the Day - 119 kg (Took a few attempts at 124 but missed jerk)
Back Squat
3 sets x 2 reps @ 80% (128 kg)
Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m
Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side
Hollow Flutter Kicks
4 sets x 10 reps each leg
Tuesday, May 24, 2016
Tuesday 5/24/16
Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (74 kg)
Power Clean + Push Jerk
5 sets x 1 rep @ 80% (88 kg)
Bracing Strict Press
3 sets x 5 reps @ 20 kg
BJJ
Single Leg Takedown Review
Rolled 12 rounds of 2 min
Power Snatch
5 sets x 1 rep @ 80% (74 kg)
Power Clean + Push Jerk
5 sets x 1 rep @ 80% (88 kg)
Bracing Strict Press
3 sets x 5 reps @ 20 kg
BJJ
Single Leg Takedown Review
Rolled 12 rounds of 2 min
Monday, May 23, 2016
5/23/16
Weightlifting
Snatch
Weight of the Day - 98 kg (Almost had 103 and 105 again)
Clean & Jerk
Weight of the Day - 117 kg (Attempted 124 but no legs left)
Front Squat
3 sets x 2 reps @ 80% (112 kg)
Snatch
Weight of the Day - 98 kg (Almost had 103 and 105 again)
Clean & Jerk
Weight of the Day - 117 kg (Attempted 124 but no legs left)
Front Squat
3 sets x 2 reps @ 80% (112 kg)
Saturday, May 21, 2016
Saturday 5/21/16
Weightlifting
Snatch
5 sets x 1 rep @ 80% + 2 kg (87 kg)
Clean & Jerk
5 sets x 1 rep @ 80% + 2 kg (102 kg)
Front Squat
Weight of the Day - 140 kg (1 kg PR)
Bracing
Side Bridge Kicks
4 sets x 10 reps each side
Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#
Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate
Snatch
5 sets x 1 rep @ 80% + 2 kg (87 kg)
Clean & Jerk
5 sets x 1 rep @ 80% + 2 kg (102 kg)
Front Squat
Weight of the Day - 140 kg (1 kg PR)
Bracing
Side Bridge Kicks
4 sets x 10 reps each side
Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#
Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate
Friday, May 20, 2016
Friday 5/20/16
Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk (2 sec pause in dip and split)
4 sets x 2 reps @ 50 kg
RDL
3 sets x 5 reps @ 50 kg
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk (2 sec pause in dip and split)
4 sets x 2 reps @ 50 kg
RDL
3 sets x 5 reps @ 50 kg
Wednesday, May 18, 2016
Wednesday 5/18/16
Weightlifting
Snatch
5 sets x 1 rep @ 80% + 1 kg (86 kg)
Clean & Jerk
5 sets x 1 rep @ 80% + 1 kg (101 kg)
Back Squat
Weight of the Day - 156 (1 kg PR, 1 kg below lifetime PR)
Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m
Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side
Hollow Flutter Kicks
4 sets x 20 reps each leg
BJJ
No Gi - rolled 10 rounds of 5 min
GI - Butterfly Guard sweep options
Rolled 3 rounds of 5 min, landed a solid triangle and bow & arrow
ROMwod
Power and Purpose
Snatch
5 sets x 1 rep @ 80% + 1 kg (86 kg)
Clean & Jerk
5 sets x 1 rep @ 80% + 1 kg (101 kg)
Back Squat
Weight of the Day - 156 (1 kg PR, 1 kg below lifetime PR)
Bracing
Down & Back Barbell Overhead Walks in Clean Grip
4 sets x 20 m
Opposite Arm / Leg Lifts in Bear
4 sets x 7 reps each side
Hollow Flutter Kicks
4 sets x 20 reps each leg
BJJ
No Gi - rolled 10 rounds of 5 min
GI - Butterfly Guard sweep options
Rolled 3 rounds of 5 min, landed a solid triangle and bow & arrow
ROMwod
Power and Purpose
Tuesday, May 17, 2016
Tuesday 5/17/16
Weightlifting
Power Snatch
Weight of the Day - 92 kg (5 kg PR)
Power Clean + Push Jerk
Weight of the Day - 109 kg (1 kg PR)
ROMWOD
"Be Present"
Power Snatch
Weight of the Day - 92 kg (5 kg PR)
Power Clean + Push Jerk
Weight of the Day - 109 kg (1 kg PR)
ROMWOD
"Be Present"
Monday, May 16, 2016
Monday 5/16/16
Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)
Front Squat
Weight of the Day - 139 kg (1 kg PR)
Bracing
Side Bridge Kicks
4 sets x 10 reps each side
Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#
Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate
BJJ
More single leg takedown options
Rolled 4 rounds of 5 min
Snatch
5 sets x 1 rep @ 80% (85 kg)
Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)
Front Squat
Weight of the Day - 139 kg (1 kg PR)
Bracing
Side Bridge Kicks
4 sets x 10 reps each side
Half Kneeling Chop Press
4 sets x 8 reps each side @ 18#
Front Rack Elevated Step Back Lunge
4 sets x 8 reps each side @ 20 kg on 45# plate
BJJ
More single leg takedown options
Rolled 4 rounds of 5 min
Saturday, May 14, 2016
Saturday 5/14/16
Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 kg)
Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 26#
Windshield Wipers
4 sets x 10 reps each side
Push Press
4 sets x 8 reps @ 20 kg
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 kg)
Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 26#
Windshield Wipers
4 sets x 10 reps each side
Push Press
4 sets x 8 reps @ 20 kg
Friday, May 13, 2016
Friday 5/13/16
Weightlifting
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk
4 sets x 2 reps @ 80% (100 kg)
Snatch from Blocks Above Knee
4 sets x 2 reps @ 80% (85 kg)
Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)
Jerk
4 sets x 2 reps @ 80% (100 kg)
Thursday, May 12, 2016
Thursday 5/12/16
BJJ
More Single Leg takedown options
Rolled 5 rounds of 5 min (Landed several different submissions on new guy. Had fun practicing set ups)
More Single Leg takedown options
Rolled 5 rounds of 5 min (Landed several different submissions on new guy. Had fun practicing set ups)
Wednesday, May 11, 2016
Wednesday 5/11/16
Weightlifting
Snatch
4 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
4 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 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 @ 35#
RDL
4 sets x 12 reps @ 53#
Conditioning
Sled Drag
6 sets x 50 meter @ 2x45#
BJJ
Single Leg Takedowns from 2 on 1
Rolled 4 rounds of 5 min
Snatch
4 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
4 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 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 @ 35#
RDL
4 sets x 12 reps @ 53#
Conditioning
Sled Drag
6 sets x 50 meter @ 2x45#
BJJ
Single Leg Takedowns from 2 on 1
Rolled 4 rounds of 5 min
Tuesday, May 10, 2016
Tuesday 5/10/16
Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (80 kg)
Power Clean & Push Jerk
3 sets x 1 rep @ 90% (95 kg)
Bracing Strict Press
3 sets x 5 reps @ 20 kg
Conditioning
15 Burpees w/ 20# vest
Rest 45 sec
7 rounds
9:45
Bracing
3 Month Pull Overs with Kettlebell
3 sets x 10 reps @ 18#
Cat / Cow (Pelvis only)
3 sets x 10 reps each
Kettlebell Step Back Lunge
3 sets x 5 reps each leg @ 18#
Power Snatch
3 sets x 1 rep @ 90% (80 kg)
Power Clean & Push Jerk
3 sets x 1 rep @ 90% (95 kg)
Bracing Strict Press
3 sets x 5 reps @ 20 kg
Conditioning
15 Burpees w/ 20# vest
Rest 45 sec
7 rounds
9:45
Bracing
3 Month Pull Overs with Kettlebell
3 sets x 10 reps @ 18#
Cat / Cow (Pelvis only)
3 sets x 10 reps each
Kettlebell Step Back Lunge
3 sets x 5 reps each leg @ 18#
Monday, May 9, 2016
Monday 5/9/16
Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 kg)
BJJ (No gi)
Single Arm Takedown + Pass
Rolled 4 rounds of 3 minutes
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Front Squat
4 sets x 1 rep @ 90% (125 kg)
BJJ (No gi)
Single Arm Takedown + Pass
Rolled 4 rounds of 3 minutes
Saturday, May 7, 2016
Saturday 5/7/16
Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)
Front Squat
4 sets x 2 reps @ 80% (110 kg)
Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 18#
Windshield Wipers
4 sets x 10 reps each side
Push Press
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
4 sets x 2 reps @ 80% (110 kg)
Bracing
3 Month Pull Overs with Kettlebell
4 sets x 10 reps @ 18#
Windshield Wipers
4 sets x 10 reps each side
Push Press
4 sets x 8 reps @ 20 kg
Friday, May 6, 2016
Friday 5/6/16
Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 85% (90 kg)
Clean from Blocks Below Knee
4 sets x 2 reps @ 85% (107 kg)
Jerk
4 sets x 2 reps @ 50 kg w/ 2 sec hold in dip and split
Bracing RDLs
3 sets x 5 reps @ 50 kg
Snatch from Blocks Below Knee
4 sets x 2 reps @ 85% (90 kg)
Clean from Blocks Below Knee
4 sets x 2 reps @ 85% (107 kg)
Jerk
4 sets x 2 reps @ 50 kg w/ 2 sec hold in dip and split
Bracing RDLs
3 sets x 5 reps @ 50 kg
Wednesday, May 4, 2016
Wednesday 5/4/16
Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Back Squat
4 sets x 2 reps @ 80% (125 kg)
Snatch
3 sets x 1 rep @ 90% (95 kg)
Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)
Back Squat
4 sets x 2 reps @ 80% (125 kg)
Tuesday, May 3, 2016
Tuesday 5/3/16
Weightlifting
Eccentric Power Snatch
5 sets x 1 rep @ 70 kg
Eccentric Power Clean
5 sets x 1 rep @ 90 kg
Snatch High Pull (3 sec negative)
5 sets x 2 reps @ 50 kg
Eccentric Power Snatch
5 sets x 1 rep @ 70 kg
Eccentric Power Clean
5 sets x 1 rep @ 90 kg
Snatch High Pull (3 sec negative)
5 sets x 2 reps @ 50 kg
Monday, May 2, 2016
Monday 5/2/16
Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean
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 @ 26#
Windshield Wipers
4 sets x 10 reps each side
Single Arm Kettlebell Row (Unsupported)
4 sets x 8 reps each arm @ 26#
BJJ
Single Hook sweep from turtle
Rolled 4 rounds of 5 min
Snatch
4 sets x 1 rep @ 85% (90 kg)
Clean
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 @ 26#
Windshield Wipers
4 sets x 10 reps each side
Single Arm Kettlebell Row (Unsupported)
4 sets x 8 reps each arm @ 26#
BJJ
Single Hook sweep from turtle
Rolled 4 rounds of 5 min
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