Thursday 6/30/16

Weightlifting
Back Squat
1 set x 12 reps @ 50% (175#)
1 set x 12 reps @ 55% (195#)
1 set x 10 reps @ 60% (210#)


BJJ
Guard pass sequence ending in Bread cutter
Rolled 4 rounds of 5 min

Wednesday 6/29/16

Weightlifting
"Consistency Challenge - Round 2"
Snatch
6 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
6 sets x 1 rep @ 85% (107 kg)

Standing Vert Jump
116" (30" vertical)

Front Squat
4 sets x 2 reps @ 80% (112 kg)


Bracing
Double Kettlebell Step Back Lunge
4 sets x 8 reps each leg @ 2x26#

Single Arm Kettlebell Press in 1/2 Kneeling
4 sets x 8 reps each arm @ 26#

Lateral Hip Raise in Side Bridge
4 sets x 10 reps each leg


BJJ
Flow rolled for about 20ish min
Guard Pass into Arm Triangle
Rolled 4 rounds of 5 min (First submission on a blue belt, armbar)

Tuesday 6/28/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
6 sets x 1 rep @ 80% (95 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg)


BJJ
Side control to North South and back take
Rolled 7 rounds of 3 min

Monday 6/27/16

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)

Wednesday 6/22/16

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 1 reps @ 90% (126 kg)

Tuesday 6/21/16

Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (75 kg)

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (95 kg)

Bracing Strict Press
3 sets x 5 reps @ 20 kg


BJJ
Armbar from Knee on belly
Rolled 6 rounds of 5 min


Conditioning
30 Double Unders
12 Toes 2 Bar
5 Handstand Push Ups
13 min AMRAP

7 rounds + 8 Toes 2 Bar

Monday 6/20/16

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 - 130 kg (missed 137, right knee is bugging me)


Bracing
Ring Rows
4 sets x 8 reps

Front Rack Single Arm Kettlebell Squat
4 sets x 5 reps each side @ 26#

Cross Crunch
4 sets x 8 reps each side

Saturday 6/18/16

Tested some Validus events

Hang Cleaned and Push Jerked 245#

Bunch of other random conditioning things

Friday 6/17/16

Weightlifting
(A)
Tempo Deadlifts (3" Blocks)
7 sets x 4 reps @ 65 kg

Cross Crunch
7 sets x 5 reps each side

(B)
Front Rack Kettlebell Squat
5 sets x 8 reps each side @ 26#

(C)
Snatch Grip RDL
3 sets x 6 reps @ 60 kg

Double Kettlebell Step Back Lunge
3 sets x 6 reps each side @ 2x26#

Back Breathing
3 sets x 30 sec

Thursday 6/16/16

BJJ
Rolled for about an hour
Some 5 min rounds some 2 min rounds

Wednesday 6/15/16

Bracing
(A)
Ring Rows
3 sets x 10 reps w/ 1 sec hold

Single Arm Kettlebell Press in 1/2 Kneeling
3 sets x 6 reps each side @ 18#

3 Month Pullovers
3 sets x 10 reps @ 18#

(B)
Straight Bar Bent Curls (Clean Grip, Pronated, Above Knee)
3 sets x 5 reps @ 20 kg

Bent Lateral Raise with Support (Pendulum Straight Arm Swing with thumbs up)
3 sets x 6 reps each side @ 18#

Hanging Knee Raise
3 sets x 5 reps

(C)
3 Month Heel Touch with Kettlebell
3 sets x 10 reps each side @ 18#

Lateral Hip Raise in Side Bridge with 1 sec hold
3 sets x 7 reps each side

Scissor Rotations
3 sets x 10 reps each side


Accessoires
Bench Press
1 RM - 205# (Haven't maxed since September, haven't worked on it but happy to be within 10# of old PR)


Conditioning
400 meter sled drag (2x45#)
400 meter run
Rest 3 min
3 rounds

21:43

Tuesday 6/14/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 1


Weightlifting
(A)
Tempo Deadlifts (3" Blocks)
7 sets x 4 reps @ 60 kg

Cross Crunch
7 sets x 5 reps each side

(B)
Front Rack Kettlebell Squat
5 sets x 8 reps each side @ 26#

(C)
Snatch Grip RDL
3 sets x 6 reps @ 40 kg

Double Kettlebell Step Back Lunge
3 sets x 6 reps each side @ 2x26#

Back Breathing
3 sets x 30 sec


BJJ
Side Control Practice
Rolled 3 rounds of 2 min
Rolled 3 rounds of 5 min


ROMWOD
All the Little Things

Sunday 6/12/16

Weightlifting

PL June Meet

Snatch
97 / 101 / 104 (PR)

Clean & Jerk
119 / 119 / 119

Hit qualifying total for University Nationals as a 77

Friday 6/10/16

Weightlifting
Taper Week
Snatch
2 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
2 sets x 1 rep @ 80% (100 kg)

Wednesday 6/8/16

Weightlifting
Taper Week
Snatch
3 sets x 1 rep @ 80% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 80% (100 kg)


ROMWOD
The Weight of the World

Tuesday 6/7/16

Weightlifting
Taper Week
Snatch
Last Warm Up - 94 kg

Clean & Jerk
Last Warm Up - 117

Fron Squat
2 singles @ 125 kg


ROMWOD
Swole Patrol

Monday 6/6/16

Weightlifting
Taper Week
Snatch
1 single @ opener (97 kg)

Clean & Jerk
1 single @ opener (120 kg)


ROMWOD
Embrace the Stretch

Saturday 6/4/16

Weightlifting
Snatch
4 sets x 1 rep @ 85% (90 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (110 kg, felt good today so I went a little heavier)

Front Squat
4 sets x 2 reps @ 80% (112 kg)


ROMWOD
Let the Dogs Out

Friday 6/3/16

ROMWOD
Patient Endurance


Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 80% (85 kg)

Clean from Blocks Below knee
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 60 kg w/ 2 sec hold in dip and split

Bracing RDL
3 sets x 5 reps @ 60 kg


BJJ
Rolled for about 45 min

Thursday 6/2/16

BJJ
Side Control Escapes
Rolled 4 rounds of 5 min

Wednesday 6/1/16

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% (130 kg)