Saturday 12/31/16

Weightlifting
Snatch
5 sets x 1 rep @ 55 kg

Clean & Jerk
5 sets x 1 rep @ 75 kg

Back Squat
3 sets x 8 reps @ 20 kg

Box Jumps
3 sets x 5 reps @ 30"

Friday 12/30/16

Conditioning
1 min Ski
1 min Row
5 rounds

Friday 12/16/17

Conditioning
Double Unders
20 sec on / 10 sec off
24 rounds

750 DUs

Thursday 12/15/16

BJJ
Open guard sweep + armbars
Rolled 7 rounds of 3 min

Wednesday 12/14/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 106 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 @ 90, 100, 105, 110 kg


Accessories
500 DUs

Tuesday 12/13/16

BJJ
Worked open guard defenses/sweeps
Rolled about 5 rounds of 5 min

Monday 12/12/16

Accessoires
500 DUs


Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 85 kg

Pause Front Squat
4 sets x 2 reps @ 85 kg


BJJ
Rolled about 8 rounds of 4 min
-
Rolled 6 rounds of 3 min

Friday 12/9/16

Weightlifting
Snatch
6 sets x 1 rep @ 90, 91, 92, 93, 94, 95

Clean & Jerk
5 sets x 1 rep @ 105, 110, 111, 112, 113

Thursday 12/8/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 100, 100, 100, 105, 110, 110

Wednesday 12/7/16

Accessories
500 DUs


Judo
No gi rolling and random techniques
Last day of class

Tuesday 12/6/16

Weightlifting
Eccentric Snatch w/ 2 sec pause in hole
4 sets x 2 reps @ 40 kg

Power Snatch + Snatch
6 sets x 1 rep @ 83 kg

Pause Front Squat (2 sec pause)
4 sets x 2 reps @ 80 kg


BJJ
Open Guard drills
Rolled 5 rounds of 5 min


Conditioning
3 Power Clean (135#)
3 Front Squat
3 Push Jerk
3 min AMRAP
 - 3 min Rest -
3 Power Clean (155#)
3 Front Squat
3 Push Jerk
3 min AMRAP
 - 3 min Rest -
3 Power Clean (185#)
3 Front Squat
3 Push Jerk
3 min AMRAP

(4) - (3+1) - (1+6)

Monday 12/5/16

Judo
Sparred/Rolled for 40 min


Accessories
Step Back Lunge
1 set x 10 reps @ 125#
1 set x 8 reps @ 145#
1 set x 6 reps @ 165#
1 set x 4 reps @ 185#

Friday 12/2/16

Weightlifting
Snatch
4 sets x 2 reps @ 85 kg

Clean & Jerk
4 sets x 2 reps @ 101 kg

Thursday 12/1/16

BJJ No Gi
Stand Up Clinch Work
Rolled 5 rounds of 5 min