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
Wednesday, August 31, 2016
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
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
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
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
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#
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
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
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
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)
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
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
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
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
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
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
Monday, August 1, 2016
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