Monday 10/31/16

Weightlifting
Snatch Balance with 3 sec tempo into hole plus 2 sec hold
4 sets x 2 reps @ 40 kg

Deficit no hook Pause (above knee) Power Snatch with 2 sec hold in hold
6 sets x 1 rep @ 60 kg


Bracing
Side Bridge Kicks
3 sets x 10 reps each side

Half Kneeling Plate Chops
3 sets x 8 reps each side

Kettlebell Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 26#


Judo
Practiced openings
Sparred 30 sec, 10 rounds
Threw instructor twice and held ground position

Friday 10/28/16

Weightlifting
Back Squat
1 RM - 315# (Missed 335#)

Wednesday 10/26/16

Judo
Guillotine
Circle Throw

Accessories
Sumo Deadlift
1 RM - 465#

Tuesday 10/25/16

Accessories
Strict Press
1 RM - 135# (5# PR)


Conditioining
1,000 m Row

3:28

Monday 10/24/16

Judo
Floating Arm Throw
Single Arm Throws

Saturday 10/22/16

Weightlifting

Strongest Unicorn

Snatch
100 / 106 (PR) / 108 (PR)

Clean & Jerk
116 / 116 / 124

Thursday 10/20/16

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

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

Wednesday 10/19/16

Judo

Tuesday 10/18/16

Weightlifting
Last Warm Ups
Snatch  95 kg
Clean & Jerk 115 kg

Front Squat
1 set x 1 rep @ 125 kg

Monday 10/17/16

Weightlifting
Openers
Snatch - 100 kg
Clean & Jerk
115 kg


Judo
Sparred a bit, only thrown once, threw about 6 people


Accessories
Pause at parallel squats + Full Squat
3 sets x 4 + 1 reps @ 185, 205, 225#

Bunch of Lat stuff
Seated Dumbbell Press
Rear Delt Flys

Saturday 10/15/16

Weightlifting
Snatch from Blocks (Above Knee)
5 sets x 1 rep @ 80% (85 kg)

Clean + 2 Jerks
5 sets x 1 rep @ 90 kg

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

Friday 10/14/16

Weightlifting
Snatch
2 sets x 1 rep @ 80% (85 kg)
2 sets x 1 rep @ 82% (87 kg)
2 sets x 1 rep @ 85% (90 kg)

Power Clean + Split Jerk
2 sets x 1 rep @ 80% (100 kg)
2 sets x 1 rep @ 82% (103 kg)
2 sets x 1 rep @ 85% (107 kg)

Wednesday 10/12/16

Weightlifting
Pause (Above Knee) Power Snatch
5 sets x 1 rep @ 76 kg

Pause (Above Knee) Power Clean + Split Jerk
5 sets x 1 rep @ 90 kg


Judo
Self Defense practice. Waste of time

Tuesday 10/11/16

Weightlifting
Jerk Hold
4 sets x 2 rep @ 60 kg

Clean & Jerk
3 waves x 1 rep @ 80%, 82%, 85% (100, 103, 107 kg)


BJJ
Flower Sweep
Rolled 6 rounds of 5 min

Monday 10/10/16

Weightlifting
Snatch
3 waves x 1 rep @ 80%, 82%, 85% (84, 87, 90 kg)

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


Judo
Practiced throws and ground work


Accessories
Trap Bar deadlift
1 set x 1 rep @ 390#ish
2 sets x 8 reps @ 210#ish

Dumbbell Bench Press
Pull Over

Saturday 10/8/16

Weightlifting
Jerk Hold (2 sec pause in dip and split)
5 sets x 2 reps @ 60 kg

Clean & Jerk
5 sets x 2 reps @ 100 kg

Friday 10/7/16

Weightlifting
Snatch
5 sets x 2 reps @ 85 kg

Front Squat
5 sets x 2 reps @ 112 kg

Wednesday 10/5/16

Weightlifting
Pause (above knee) Power Snatch
6 sets x 1 rep @ 75 kg

Pause (above knee) Power Clean + Split Jerk
6 sets x 1 rep @ 95 kg


Judo
No Gi ground position / chokes


ROMWOD
Hips and Hamms

Tuesday 10/4/16

BJJ
Flower Sweep + Transitions
Rolled 5 rounds of 5 min


Weightlifting
Eccentric Clean
5 sets x 2 reps @ 100 kg

Jerk Holds (2 sec in dip and split)
5 sets x 2 reps @ 60 kg

Monday 10/3/16

Weightlifting
Eccentric Snatch
5 sets x 2 reps @ 80kg

Back Squat
4 sets x 3 reps @ 80% (120 kg)


Judo
Ground positions/chokes


Accessories
Sumo Deadlift
1 set x 1 rep @ 405#
5 sets x 3 reps @ 285#

Bent over Rows
Sets of 10 reps @ 20#, 40#, 60#, 90#, 110# bars

Pull Overs
2 sets x 10 reps @ 50# DB