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