Sunday 7/31/16

Weightlifting
Clean
Weight of the Day - 131 kg (5 kg PR)

Saturday 7/30/16

Weightlifting
Snatch
4 sets x 1 rep @ 92 kg

Clean & Jerk
4 sets x 1 rep @ 110 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 84 kg

Friday 7/29/16

Weightlifting
Eccentric Power Snatch
6 sets x 1 rep @ 80 kg

Eccentric Power Clean + Push Jerk
5 sets x 1 rep @ 100 kg

Tempo Snatch Deadlift (6 sec up/6 sec down)
5 sets x 2 reps @ 80 kg

Thursday 7/28/16

BJJ
Armbar from guard to omoplata + choke
Rolled for about 20 min in various length rounds

Wednesday 7/27/16

Weightlifting
Snatch
3 sets x 1 rep @ 94 kg

Clean & Jerk
3 Waves @ 108, 112, 115 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Accessories
Fat Bar Strict Pull Ups
3 sets x 5 reps

Cross Chest Band Pulls
3 sets x 50 reps @ red band


BJJ
Harpoon sweep and variants
Rolled 2 rounds of 5 min


ROMWOD
Aggregate

Tuesday 7/26/16

Weightlifting
Pause Snatch (Above Knee from Deficit
5 sets x 1 rep @ 85 kg

Pause Clean (Above Knee) from Deficit
5 sets x 1 rep @ 100 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


ROMWOD
Just The Two Of Us

Monday 7/25/16

Weightlifting
Snatch
3 Waves x 1 rep @ 88, 91, 94 kg

Clean & Jerk
3 sets x 1 rep @ 111 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 83 kg


Bracing
Kettlebell Row with Hand Support
3 sets x 10 reps each side @ 26#

Kettlebell Chop Press
3 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
3 sets x 10 reps each side @ 26#


Accessories
Strict Dip
3 sets x 5 reps

Cross Chest Band Pulls
3 sets x 50 reps @ red band

Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


BJJ (No Gi)
Armbar from guard, stack counter and sweep
Rolled 7 rounds of 2 min


ROMWOD
Shoulder Day

Sunday 7/24/16

ROMWOD
Leave It All On The Floor

Saturday 7/23/16

Weightlifting
Snatch
5 sets x 1 rep @ 85 kg

Clean & Jerk
6 sets x 1 rep @ 102 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 82 kg


ROMWOD
Down to Business

Friday 7/22/16

Weightlifting
Power Snatch
4 sets x 2 reps @ 75 kg

Power Clean + Push Jerk + Split Jerk
5 sets x 1 rep @ 92 kg

Snatch Deadlift
5 sets x 2 reps @ 105 kg


BJJ (No Gi)
Guillotine
Rolled 6 rounds of 3 min

Thursday 7/21/16

ROMWOD
Fat Tuesday


Conditioning
Partner
20 Box Jumps (24")
20 HSPU
20 Kettlebell Swings (70#)
20 min AMRAP

7 rounds + 22 reps with Dude

Wednesday 7/20/16

Weightlifting
Snatch
4 sets x 1 rep @ 88 kg

Clean & Jerk
4 sets x 1 rep @ 109 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each side

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each side


BJJ
Hammer Lock
Rolled 3 rounds of 3 min


ROMWOD
Game Mentality

Tuesday 7/19/16

BJJ
Armbar from guard
Rolled 7 rounds of 3 min


Weightlifting
Snatch Deadlift to Knee + Snatch from Deficit
5 sets x 1 rep @ 87 kg

Clean Deadlift to Knee + Clean from Deficit
5 sets x 1 rep @ 102 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


ROMWOD
Carson Bound

Monday 7/18/16

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Clean & Jerk
3 sets x 1 reps @ 108 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 81 kg


Bracing
Kettlebell Row with Hand Support
2 sets x 10 reps each side @ 26#

Kettlebell Chop Press
2 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
2 sets x 10 reps each side @ 26#


Accessories
Shoulder Circles
1 min Internal Rotations (10# DBs)
Rest 1 min
1 min External Rotations
Rest 1 min
1 min Lateral Raises
Rest 1 min
1 min Rear Flys


BJJ (No Gi)
Armbar from Guard
Rolled 8 rounds of 3 min


ROMWOD
Where Champions Are Made

Sunday 7/17/16

Hotel Workout

Circuit:
Lat Pull Down - 10 reps
Chest Press - 10 reps

Kept going up one plate until could not complete 10 reps

Took about 10 min

Saturday 7/16/16

Hotel Workout

Circuit:
Lat Pull Down - 10 reps
Chest Press - 10 reps
Supported Leg Raises - 10 reps

Kept going up one plate until could not complete 10 reps

Took about 15 min

Wednesday 7/13/16

Weightlifting
Snatch
5 sets x 1 rep @ 86 kg

Clean & Jerk
4 sets x 1 rep @ 105 kg

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each side

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each side


ROMWOD
Small Details Big Results

Tuesday 7/12/16

Weightlifting
Snatch Deadlift to Knee + Snatch from Deficit
5 sets x 1 rep @ 86 kg

Clean Deadlift to Knee + Clean from Deficit
5 sets x 1 rep @ 101 kg

Jerk with 2 sec hold in dip and split
5 sets x 2 reps @ 60 kg


BJJ
Armbar from guard
Armbar drill
Rolled 3 rounds of 5 min


ROMWOD
Back In the Saddle Again

Monday 7/11/16

Weightlifting
Snatch
6 sets x 1 rep @ 84 kg

Clean & Jerk
5 sets x 1 rep @ 102 kg

Tempo Front Squat (5 sec down/5 sec up)
5 sets x 2 reps @ 80 kg


Bracing
Kettlebell Row with Hand Support
2 sets x 10 reps each side @ 26#

Kettlebell Chop Press
2 sets x 10 reps each side @ 18#

Kettlebell Press from High Lunge
2 sets x 10 reps each side @ 26#


BJJ (No Gi)
Armbar from Guard
Rolled 4 rounds of 5 min


ROMWOD
Back to Basics

Saturday 7/9/16

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 2 reps @ 85% (120 kg)

Friday 7/8/16

Weightlifting
Power Snatch
4 sets x 2 reps @ 80 kg

Power Clean + Push Jerk + Split Jerk
5 sets x 1 rep @ 90 kg

Snatch Deadlift
5 sets x 2 reps @ 80 kg

Thursday 7/7/16

Weightlifting
Back Squat
1 set x 12 reps @ 50% (175#)
1 set x 10 reps @ 60% (210#)
1 set x 8 reps @ 65% (230#)


BJJ
Arm control, armbar, kimura, and bow & arrow from side control
Rolled 6 rounds of 1 min
Rolled 3 rounds of 5 min

Wednesday 7/6/16

Weightlifting
Snatch
4 sets x 1 rep @ 91 kg

Clean & Jerk
3 Waves x 1 rep @ 84, 86, 88% (105, 108, 11 kg)

Back Squat
4 sets x 2 reps @ 80% (130 kg)


Bracing
Cross Crunch
3 sets x 7 reps each leg

Hollow Flutter Kicks
3 sets x 20 reps

Scissor Rotations
3 sets x 10 reps each leg


BJJ
30 minutes of flow rolling
Double/Single Leg pass from guard
Rolled 4 rounds of 3 min

Tuesday 7/5/16

Weightlifting
Snatch Deadlift to Above Knee + Snatch from Deficit
5 sets x 1 rep @ 85 kg

Clean Deadlift to Above Knee + Clean from Deficit
5 sets x 1 rep @ 100 kg

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


BJJ
Arm control in Side control
Rolled 5 rounds of 5 min

Monday 7/4/16

Weightlifting
Snatch
3 Waves x 1 rep @ 84, 86, 88% (88,91, 93 kg)

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

Front Squat
4 sets x 3 reps @ 80% (112)

Saturday 7/2/16

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)

Friday 7/1/16

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 with 2 sec hold in dip and split
4 sets x 2 reps @ 50 kg

Bracing RDL
3 sets x 5 reps @ 50 kg