Wednesday, August 31, 2016

Wednesday 8/31/16

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 3 reps @ 80% (112 kg)


Judo
Breakfalls
Pulling/Movement


Accessories
Sumo Deadlift
1 RM - 430# (15# PR, no belt)

Box Jumps
6 sets x 1 rep @ 50"

Rear Flys
2 sets x 30 reps @ 15# DBs

Tuesday, August 30, 2016

Tuesday 8/30/16

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

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (93 kg)

Strict Press
3 sets x 5 reps @ 40 kg

Monday, August 29, 2016

Monday 8/29/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (85 kg)

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

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


Judo
Breakfalls
Intro to pulls/movement


Accessories
Bunch of back stuff at OSU

Saturday, August 27, 2016

Saturday 8/27/16

Weightlifting
Snatch
6 sets x 1 rep @ 70 kg

Clean
6 sets x 1 rep @ 90 kg

Jerk
5 sets x 1 rep @ 90 kg

Friday, August 26, 2016

Friday 8/26/16

Weightlifting
Power Snatch
6 sets x 1 rep @ 60 kg

Power Clean
6 sets x 1 rep @ 80 kg

Rack Jerk
6 sets x 1 rep @ 80 kg

Wednesday, August 17, 2016

Wednesday 8/17/16

Banded Good Morning
3 sets x 30 reps @ Thick Green Band

Bent Over Row
3 sets x 10 reps @ 95#

Jefferson Curl
3 sets x 5 reps @ 45#

Saturday, August 13, 2016

Saturday 8/13/16

Strict Press
4 sets x 7 reps @ 85#
 - Supersetted with -
Bent Over Row
4 sets x 10 reps @ 85#

Reverse Plank
6 sets x 10 sec

Friday, August 12, 2016

Friday 8/12/16

Back Squat
4 sets x 5 reps @ 225#

Banded Good Mornings
3 sets x 30 reps @ Thick Green band

Wednesday, August 10, 2016

Wednesday 8/10/16

Weightlifting
Snatch
3 sets x 1 rep @ 95 kg

Clean
3 sets x 1 rep @ 114 kg
2 sets x 1 rep @ 117 kg

Tuesday, August 9, 2016

Tuesday 8/9/16

Weightlifting
Power Snatch
Weight of the Day - 93 kg (1 kg PR)

Power Clean + Split Jerk
Weight of the Day - 116 kg (1 kg PC PR)

Monday, August 8, 2016

Monday 8/8/16

Weightlifting
Snatch
4 sets x 1 rep @ 92 kg
2 sets x 1 rep @ 95 kg
2 sets x 1 rep @ 98 kg

Clean & Jerk
3 sets x 1 rep @ 114 kg

Tempo Front Squat (5 sec down / 5 sec up)
5 sets x 3 reps @ 85 kg

Saturday, August 6, 2016

Saturday 8/6/16

Weightlifting
Snatch
3 sets x 1 rep @ 88 kg

Clean & Jerk
Wave Singles - 110, 114, 118, 110, 114, 118, 110, 115, 119

Front Squat
3 sets x 2 reps @ 85% (120 kg)


Accessories
Knee Jumps - got to 4 plates

Friday, August 5, 2016

Friday 8/6/16

Weightlifting
Snatch from Blocks Below Knee
5 sets x 1 rep @ 80 kg

Clean from Blocks Below Knee
5 sets x 1 rep @ 100 kg

Jerk
3 sets x 1 rep @ 115 kg

Thursday, August 4, 2016

Wednesday, August 3, 2016

Wednesday 8/3/16

Weightlifting
Snatch
Wave Singles @ 90, 93, 96, 90, 93, 96, 90, 94, 97

Clean & Jerk
3 sets x 1 rep @ 110 kg

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


Bracing
Ring Rows
4 sets x 8 reps

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

Cross Crunch
4 sets x 8 reps each leg


Conditioning
100 meter run
5 Power Cleans (155#)
5 Bar Over Burpees
4 rounds

4:01


BJJ
Straight Ankle Locks
Rolled 3 rounds of 4 min


ROMWOD
Paloma

Tuesday, August 2, 2016

Tuesday 8/2/16

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

Power Clean + Push Jerk
5 sets x 1 rep @ 80% (92 kg)

Strict Press
5 sets x 5 reps @ 40 kg


ROMWOD
Exhale