Wednesday 11/30/16

Weightlifting
Eccentric Snatch with 2 sec pause at bottom
4 sets x 2 reps @ 40 kg

Power Snatch + Snatch
6 sets x 1 rep @ 80 kg


Judo
Final Exam


Accessories
Sumo Deadlift
1 set x 1 rep @ 435#
3 sets x 5 reps @ 315#

Tuesday 11/29/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 1


BJJ
Stand Up Practice
Rolled 7 rounds of 5 min

Monday 11/28/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 105 kg

Tempo Snatch Deadlifts (6 sec up/ 6 sec down + 2 sec pause above knee on way up and down)
4 sets x 2 reps @ 60, 80, 90, 100 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 115#
1 set x 8 reps @ 135#
1 set x 6 reps @ 155#
1 set x 4 reps @ 175#


Bracing
1/2 Turkish Get Ups
3 sets x 5 reps each arm @ 60# DB

Kettlebell Snatch
3 sets x 5 reps each arm @ 70#

Sunday 11/27/16

Weightlifting
Eccentric Snatch
5 sets x 1 rep @ 60 kg

1 Clean + 2 Jerks
6 sets x 1 rep @ 95 kg

Wednesday 11/23/16

Accessories
Step Back Lunges
1 set x 10 reps @ 108#
1 set x 8 reps @ 137#
1 set x 6 reps @ 152#
1 set x 4 reps @ 162#

Tuesday 11/22/16

Weightlifting
2 Power Clean + 1 Split Jerk
6 sets @ 100 kg

Tempo Snatch Deadlift
4 sets x 2 reps w/ 6 sec up / 6 sec down @ 60/70/75/80

Abs
Hanging Compression Stuff


Conditioning
4 min Fish game @ damper 4

Monday 11/21/16

Weightlifting
Snatch Pull + Hang Snatch from Below Knee
6 sets x 1 rep @ 85 kg


Judo
Reviewed Positions
Conditional Rolling

Saturday 11/19/16

Accessories
Step Back Lunge
1 set x 10 reps @ 110#
1 set x 8 reps @ 130#
1 set x 6 reps @ 140#
1 set x 4 reps @ 150#

Friday 11/18/16

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

Split Jerk
3 sets x 2 reps @ 100, 100, 105 kg
3 sets x 1 reps @ 115, 120, 124 kg (PR)

Thursday 11/17/16

ROMWOD
For the Birds


Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 2

Wednesday 11/16/16

Weightlifting
Clean Pull + Clean from Deficit
6 sets x 2 reps @ 85 kg

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


Judo
Weapons Defense
Couple rounds of rolling


Accessories
Sumo Deadlift
12 sets x 2 reps @ 280# + green bands

Tuesday 11/15/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 1


BJJ
Escaping guard
Rolled 6 rounds of 6 min

Monday 11/14/16

Weightlifting
Snatch Pull + Snatch form deficit
6 sets x 2 reps @ 65 kg


Accessories
Kettlebell Snatch
3 sets x 8 reps each arm @ 44#

Ulm Press
3 sets x 8 reps each arm @ 18#


Judo
Sparred from standing and kneeling


Accessories
Step Back Lunge
1 set x 10 reps @ 105#
1 set x 8 reps @ 125#
1 set x 6 reps @ 135#
1 set x 4 reps @ 145#

Saturday 11/12/16

Weightlifting
Jerk Hold (2 sec hold in dip and split)
5 sets x 2 reps @ 65 kg

Jerk Dip
4 sets x 2 reps @ 120, 130, 140, 150 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 100#
1 set x 8 reps @ 120#
1 set x 6 reps @ 130#
1 set x 4 reps @ 140#

Friday 11/11/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 2


Accessories
Strict Press
3 sets x 5 reps @ 40 kg
Superset with 20 Shoulder Extensions

Bandbell Bench Press
4 sets x 10 reps @ 88#

Thursday 11/10/16

BJJ
Armbar
Rolled 5 rounds of 5 min

Wednesday 11/9/16

Weightlifting
Clean Pull + Clean from Above Knee Blocks
5 sets x 2 reps @ 85 kg


Accessories
Sumo Deadlift
12 sets x 2 rep @ 235# + green bands


Judo
Triangle and Armbar variations

Tuesday 11/8/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 1


BJJ
Kimura/Armbar from North South
Rolled 5 rounds of 5 min

Monday 11/7/16

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

Deficit Pause (above knee) Power Snatch with 2 sec hold in hole
6 sets x 1 rep @ 62 kg


Bracing
Side Bridge Kicks
3 sets x 10 reps each side

Half Kneeling Plate Chops
3 sets x 8 reps each side @ 10#

Front Rack Elevated Step Back Lunge
3 sets x 8 reps each leg @ 20 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 95#
1 set x 8 reps @ 115#
1 set x 6 reps @ 125#
1 set x 4 reps @ 135#


Judo
Practiced Throws
Scissor Sweep and Back Take

Saturday 11/5/16

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

Jerk Dips
5 sets x 3 reps @ 110 kg


Accessories
Clean + 2 Front Squats
12 sets x 2 reps @ 135# + red band single strand

Friday 11/4/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 2

Thursday 11/3/16

ROMWOD
Joan of Arc


BJJ
Kimura from North South
Rolled 5 rounds of 5 min


Accessories
Shoulder Extensions
3 sets x 10 reps @ 1#

Wednesday 11/2/16

Weightlifting
Clean Pull + Clean from Above Knee Blocks
5 sets x 2 reps @ 80 kg


Accessories
Sumo Deadlift
12 sets x 2 rep @ 235# + green bands

Single Arm Kettlebell Swing
4 sets x 12 reps @ 80#


Judo
Armbar variations

Tuesday 11/1/16

Gymnastics

Monkey Method

Intermediate Block 1

Week 1 Day 1

BJJ

Foot sweep plus counter from standing

Rolled 5 rounds of 5 min

Accessories

Step Back Lunge

1 set x 10 reps each leg @ 50#

1 set x 8 reps each leg @ 55#

2 sets x 6 reps each leg @ 60#

Banded Pull Throughs

3 sets x 40 reps @ green band