Thursday 9/29/16

Weightlifting
Power Clean + 4 sec hold + 2 sec hold in dip + Split Jerk
6 sets x 1 rep @ 90 kg

Front Squat
4 sets x 2 reps @ 100 kg with 3 sec pause


BJJ
Half Guard Sweep
Rolled 7 rounds of 5 min

Wednesday 9/28/16

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

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


Accessories
Bench Press - Narrow Grip
4 sets x 10 reps @ 135#
Superset with ME Fat Bar Pull Ups


Judo

Friday 9/23/16

Weightlifting

University Nationals

76.26

Snatch
95 / 100 / 105 (PR)

Clean & Jerk
115 / 120 / 125

Tuesday 9/20/16

Conditioning
2 min Ski
2 min Row
4 rounds

Monday 9/19/16

Weightlifting
Last Warm Ups
Snatch
1 set x 1 rep @ 95 kg

Clean & Jerk
1 set x 1 rep @ 115 kg

Front Squat
2 sets x 1 rep @ 125 kg


Judo
Minor Hip Throw
Major Hip Throw
Foot Sweep

Sunday 9/18/16

Weightlifting
Openers
Snatch
1 set x 1 rep @ 98 kg

Clean & Jerk
1 set x 1 rep @ 118 kg

Friday 9/16/16

Weightlifting
Snatch from Deficit
4 sets x 2 reps @ 80% (85 kg)

Clean from Deficit
4 sets x 2 reps @ 80% (100 kg)

Jerk
4 sets x 2 reps @ 80% (100 kg)


Conditioning
2 min Ski
2 min Row
4 rounds

Wednesday 9/14/16

Judo
Foot Sweep

Tuesday 9/13/16

Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (84 kg)

Power Clean & Push Jerk
2 sets x 1 rep @ 90% (105 kg)

Monday 9/12/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (112 kg)

Front Squat
4 sets x 2 reps @ 85% (265#)


Judo
Ogoshi (Major Hip Throw)


Accessories
Single Arm Rows
Cable Row Machine
Abs Supersetted with Dips

Friday 9/9/16

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

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

RDL
3 sets x 5 reps @ 100 kg


Conditioning
Min 1: 10 GHD Sit Ups
Min 2: SkiErg
Min 3: Row
4 rounds

Thursday 9/8/16

BJJ
Scissor Sweep and Bump Sweep
Rolled 10 rounds of 3 min

Wednesday 9/7/16

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

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

Back Squat
4 sets x 2 reps @ 80% (128 kg)


Judo
Forward and Backward rolls

Tuesday 9/6/16

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

Power Clean & Push Jerk
6 sets x 1 rep @ 80% (93 kg)

Dumbbell Strict Press
3 sets x 5 reps @ 40# DBs


Conditioning
5 Power Cleans (185#)
20 Double Unders
5 rounds

4:06

Saturday 9/3/16

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)

Friday 9/2/16

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

Clean from Blocks Above Knee
4 sets x 2 reps @ 80% (100 kg)

Jerk (2 sec hold in dip and split)
4 sets x 2 reps @ 70 kg

RDL
3 sets x 5 reps @ 70 kg

Thursday 9/1/16

BJJ
Failed rmbar from guard sweep
Rolled 5 rounds of 5 min