Sunday 12/31/17

Weightlifting
Snatch
10 sets x 1 rep @ 40 kg

Clean & Jerk
10 sets x 1 rep @ 60 kg


Accessories
1-2-3-4
Strict Pull Up
Strict HSPU


Conditioning
20 cal AirDyne
20 KBS (35#)
5 rounds

7:45

Sunday 12/24/17

Conditioning
200 m Run
10 Air Squats
10 Good Mornings
10 Push Ups
5 rounds

Friday 12/22/17

Conditioning
200 m Run
10 Burpees
3 rounds

Sunday 12/17/17

Conditioning
10 Push Ups
10 Air Squats
10 V-Ups
10 rounds

100 Good Mornings

Thursday 12/14/17

Conditioning
10 Burpees
10 Air Squats
10 rounds

Wednesday 12/13/17

Conditioning
100 Burpees

Sunday 12/10/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 100, 104, 109 kg

Friday 12/8/17

Weightlifting

Snatch

4 sets x 2 reps @ 80, 82, 84, 86 kg

3 sets x 1 rep @ 90, 95, 100 kg

Back Squat

4 sets x 3 reps @ 113, 128, 143, 143 kg

Tuesday 12/5/17

Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 + 1 +1 reps @ 90 kg

Snatch Pull
5 sets x 3 reps @ 70 kg

Monday 12/4/17

Weightlifting
Snatch
5 sets x 3 reps @ 78, 82, 83, 84, 85 kg

Back Squat
1 set x 2 reps @ 90 kg
1 set x 2 reps @ 105 kg
6 sets x 2 reps @ 113 kg


BJJ No Gi
Closed Guard to Back Control to Rear Naked
Rolled 4 rounds of 5 min

Saturday 12/2/17

Accessories
Back Squat
5 sets x 4 reps @ 113, 128, 135, 135, 135 kg


BJJ
Deon Seminar
Drilled sweeps from guard to cross collar choke variants

Friday 12/1/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 102, 106, 108 kg
4 sets x 1 rep @ 113, 118, 121, 124 kg (PR)

Wednesday 11/29/17

Weightlifting
Snatch
4 sets x 2 reps @ 90, 92, 90, 90 kg
3 sets x 1 rep @ 95, 98, 101 kg

Front Squat
5 sets x 4 reps @ 91, 98, 105, 105, 105 kg


Conditioning
Tabata AirDyne
89 cal

100 cal Ski
6:59

Tuesday 11/28/17

BJJ
Side control + Knee on belly + Back control + choke
Rolled 5 rounds of 5 min


Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 reps @ 100, 102, 104, 106, 108, 110 kg

Snatch Pull
5 sets x 3 reps @ 85 kg


Accessories
Strict HSPU (2" deficit)
30 reps

Monday 11/27/17

Weightlifting
Snatch
5 sets x 3 reps @ 80, 81, 82, 83, 84 kg

Back Squat
5 sets x 5 reps @ 105, 113, 128, 128, 128 kg


BJJ No Gi
Side control to knee on belly to back control
Rolled 5 rounds of 5 min

Saturday 11/25/17

Accessories
Front Squat
1 set x 3 reps @ 84 kg
1 set x 3 reps @ 91 kg
6 sets x 3 reps @ 98 kg

Friday 11/24/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 110, 103, 107 kg
4 sets x 1 rep @ 112, 117, 120, 124 kg

Push Press
5 sets x 4 reps @ 75 kg

Wednesday 11/22/17

Weightlifting
Snatch
4 sets x 2 reps @ 90, 91, 92, 93 kg
3 sets x 1 rep @ 97, 100, 101 kg

Back Squat
5 sets x 6 reps @ 105, 113, 120, 120, 120 kg


Accessories
Strict HSPU (1" deficit)
50 reps

Tuesday 11/21/17

Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 + 1 + 1 reps @ 90, 92, 94, 96, 98, 100 kg

Snatch Pull
5 sets x 3 reps @ 80 kg

Monday 11/20/17

Weightlifting
Snatch
5 sets x 3 reps @ 70 kg

Back Squat
8 sets x 3 reps @ 90, 100, 105, 105, 105, 105, 105, 105 kg


Conditioning
18 - 15 - 12 - 9
Power Clean (115#)
Push Ups

4:16

Friday 11/17/17

Weightlifting
Freeze Power Snatch
6 sets x 2 reps @ 70 kg

Power Clean
4 sets x 3 reps @ 100, 103, 106, 110 kg

Back Squat
2 sets x 2 reps @ 105, 120 kg
3 sets x 5 reps @ 120 kg


Accessories
Strict Dips
50 reps

Wednesday 11/15/17

Weightlifting
Snatch Balance (3 sec pause in hole)
4 sets x 3 reps @ 60 kg

Pause Snatch (2 sec off floor, 2 sec above knee, 2 sec in hole)
6 sets x 1 rep @ 80, 82, 84, 86, 88, 90 kg


Accessories
Front Squat
1 set x 2 reps @ 105 kg
1 set x 2 reps @ 112 kg
3 sets x 2 reps @ 120 kg

Strict HSPU
50  reps

Tuesday 11/14/17

Accessories
Back Squat
2 sets x 2 reps @ 105, 113 kg
6 sets x 4 reps @ 120 kg

Toes 2 Rings
10 sets x 10 reps


BJJ
First blood for about 45 min

Monday 11/13/17

Weightlifting
Power Clean + Clean
6 sets x 1 + 2 reps @ 100, 102, 104, 106, 108, 110 kg

Jerk Dip
5 sets x 4 reps @ 150 kg


Accessories
Ring Push Ups
5 sets x 10 reps

Body Saw
3 sets x 5 reps

Friday 11/10/17

Weightlifting
Freeze Power Snatch
6 sets x 2 reps @ 70 kg

Power Clean
4 sets x 3 reps @ 100, 102, 104, 106 kg

Front Squat
1 set x 2 reps @ 84 kg
1 set x 2 reps @ 91 kg
6 sets x 2 reps @ 98 kg


Accessories
Strict HSPU
50 reps

Thursday 11/9/17

BJJ No Gi
Rolled 8 rounds of 5 min

Wednesday 11/8/17

Weightlifting
Snatch Balance
4 sets x 3 reps @ 60 kg

Pause Snatch (2 sec off floor, 2 sec above knee, 2 sec in hole)
6 sets x 1 rep @ 81, 82, 83, 84, 85, 90 kg

Back Squat
2 sets x 2 reps @ 105, 112 kg
6 sets x 3 reps @ 120 kg


Accessories
Ring Pull Ups
50 reps

Tuesday 11/7/17

Accessories
Strict Press
1 RM - 130#

Push Press
2 RM - 200#

Floating Trap Bar Deadlift
5 sets x 5 reps @ 220#

Stall Bar Leg Raises
50 reps

Monday 11/6/17

Weightlifting
Power Clean + Clean
6 sets x 1 + 2 reps @ 100, 101, 102, 103, 104, 105 kg

Jerk Dip
4 sets x 4 reps @ 160 kg
1 set x 4 reps @ 165 kg

Back Squat
1 set x 6 reps @ 205#
1 set x 6 reps @ 225#
6 sets x 2 reps @ 245#


Accessories
Strict Pull Ups
50 reps

Saturday 11/4/17

Weightlifting
Muscle Snatch
5 sets x 3 reps @ 40, 41, 42, 43, 44 kg

Power Clean
4 sets x 3 reps @ 100, 101, 102, 103 kg

Thursday 11/2/17

Accessories
Back Squat
5 sets x 5 reps @ 91 kg


Conditioning
21 - 15 - 9
KBS (70#)
T2B

3:29

Wednesday 11/1/17

Weightlifting
Clean Pull + Power Clean + Front Squat
6 sets x 1 + 1 + 1 reps @ 90 kg

Jerk Holds (2 sec hold in split)
4 sets x 3 reps @ 60 kg


Accessories
Paralette Push Ups
5 sets x 10 reps

Tuesday 10/31/17

Weightlifting
Snatch Pull + Power Snatch
5 sets x 2 + 1 reps @ 70 kg

Tempo Pause Front Squat
4 sets x 3 reps @ 70 kg (3 sec down/2 sec pause)

Floating Trap Bar Deadlift
5 sets x 5 reps @ 200#


Accessories
50 Strict Pull Ups

Wednesday 10/25/17

Weightlifting
Snatch
1 set x 1 rep @ 85 kg

Clean & Jerk
1 set x 1 rep @ 100 kg

Monday 10/23/17

Weightlifting
Snatch
Opener - 100 kg

Clean & Jerk
Opener - 120 kg

Saturday 10/21/17

Weightlifting
Snatch
3 sets x 1 rep @ 95, 100, 100 kg

Power Clean + Push Press + Jerk
3 sets x 1 + 1 + 1 reps @ 78. 79, 80 kg

Floor Press
4 sets x 5 reps @ 50, 55, 60 kg

Friday 10/20/17

Weightlifting
Clean & Jerk
Weight of the Day - 120 (missed 124 twice)


Accessories
Sled Drag
50 m forward/50 m backward @ 25, 45, 70, 90, 115#

Wednesday 10/18/17

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 reps @ 93 kg

Tuesday 10/17/17

Conditioning
10 cal Ski
10 cal Row
5 Sandbag Over Shoulder (100#)
10 Fat Bar Hanging Leg Raises
4 rounds


50 m Sled Drag (2x45#) w/ KB Farmer Carry (2x18s)
50 m Sled Drag (2x45#) w/ KB Front Rack Carry (2x18s)
50 m Sled Drag (2x45#) w/ KB Overhead Carry (2x18s)
2 rounds

Monday 10/16/17

Weightlifting
Snatch
Weight of the Day - 101 kg (missed 104, 107, 109)

Friday 10/13/17

Weightlifting

Clean & Jerk

3 Waves x 1 rep @ 105, 108, 111 kg

Wednesday 10/11/7

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 rep @ 93 kg


Accessories
GHD Hip Extension
3 sets x 10 reps w/ 25# plate in chest

GHD Sit Ups
3 sets x 10 reps

Tuesday 10/10/17

Conditioning
Min 1: 30 Sec AirDyne (minimum 30 cals)
Min 2: 30 sec Yoke Zombie Hold (205#)
20 min EMOM


ROMWOD
Hungry Like A Wolf

Monday 10/9/17

Weightlifting
Snatch
3 waves x 1 reps @ 92, 94, 97 kg

Pause Zombie Squat
3 sets x 2 reps @ 195, 215, 220


BJJ No Gi
Duck Under Takedowns
Rolled 5 rounds of 5 min


ROMWOD
Deadly Weapon

Friday 10/6/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 100, 103, 107 kg

Pause Back Squat (3 sec)
4 sets x 2 reps @ 235#

Wednesday 10/4/17

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 rep @ 92 kg

GHD Sit Up
5 sets x 10 reps

Hip Extensions
5 sets x 10 reps


ROMWOD
Make or Break (Shortened)

Tuesday 10/3/17

Gymnastics
Push Ups
3 sets x 3 reps

Xiaopeng Forward
3 sets x 5 reps each arm @ 10# DB

Ring Rows
3 sets x 3 reps

Bent Sideways Lat Stretch
3 sets x 15 sec each side

Forearm Plank
3 sets x 12 sec

Straddle Running Man
3 sets x 10 reps

Air Squat
5 sets x 10 reps

Kneeling Hip Circle
5 sets x 3 reps each leg

Bent Hollow Hold
5 sets x 60 sec

Cat - Cow
5 sets x 5 reps

Seated Russian Twist
4 sets x 30 reps @ 10# DB

Standing Hip Circle
4 sets x 5 reps each way

Tuck Up
4 sets x 15 reps

Stiff Legged Windwmill
4 sets x 5 reps each side @ 10# DB


ROMWOD
Moxie

Monday 10/2/17

Weightlifting
Snatch
3 waves x 1 rep @ 86, 89, 92 kg

Pause Front Squat (3 sec)
4 sets x 2 reps @ 205#

RDL
3 sets x 10 reps @ 135# (straps)

GHD Sit Ups
5 sets x 10 reps

GHD Hip Extensions
5 sets x 10 reps


BJJ No Gi
Single Leg defense + counter
Rolled 5 rounds of 5 min


ROMWOD
Pertinacity

Sunday 10/1/17

ROMWOD
One Step At A Time (Shortened)

Saturday 9/30/17

BJJ
Choke and Armbar from Half Guard
King of the Hill for 20 min

Friday 9/29/17

Weightlifting
Jerk
6 sets x 3 reps @ 102, 107, 111, 116, 119, 121 (missed last two reps)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 90, 95, 100, 103


Accessories
Sumo Deadlit
3 sets x 3 rep @ 405, 410, 415#
2 sets x 2 reps @ 430, 435#
1 set x 1 rep @ 455#

Thursday 9/28/17

Conditioning
30 Double Unders
20 KBS (70#)
10 Burpees
5 rounds

8:26

Wednesday 9/27/17

Weightlifting
Clean Pull + Clean from deficit
5 sets x 1 + 2 reps @ 100, 102, 104, 106, 110 kg


Accessories
100 m Sled Drag Farmer Carry (2x45 + 2x53s)
7 sets

Tuesday 9/26/17

Accessories
Broad Jump
1 RM - 107" (Toe to Heel)

Power Clean
1 RM - 250#

Back Squat
5 sets x 3 reps @ 235, 255, 275, 285, 300 (missed 3rd rep)

Monday 9/25/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 2 reps @ 20, 30, 40, 50 kg

Mid Grip Snatch
5 sets x 2 reps @ 70, 73, 76, 79, 82 kg


Accessories
Close Grip Bench Press
2 sets x 3 reps @ 145, 165#
2 sets x 2 reps @ 175, 185#
2 sets x 1 rep @ 195, 205# (PR)

Bandbell Bench Press
2 sets x 12 reps @ 2x26s, 4x26s
1 set x 10 reps @ 4x26s + 2x18s

Dumbbell Curl and Press
5 sets x 5 reps @ 10, 20, 30, 35, 40#s

Sunday 9/24/17

Weightlifting
Jerk
6 sets x 3 reps @ 100, 105, 110, 115, 118, 120 kg (PR)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 80, 90, 90, 100

Wednesday 9/20/17

Weightlifting
Clean Pull + Clean from Deficit
1 set x 1 + 2 reps @ 90 kg

Tuesday 9/19/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 3 reps @ 40 kg

Mid Grip Snatch
6 sets x 2 reps @ 70, 72, 74, 76, 78, 80 kg


Accessories
Triple Broad Jump
5 sets
26' 8"

Power Clean + Hang Power Clean + Front Squat
6 sets x 1 + 1 + 1 reps @ 135, 155, 175, 195, 205, 215#

Banded Deadlift
4 sets x 3 reps @ 205, 225, 245, 265# + green band


Conditioning
20 KBS (70#)
20 cal Row
20 GHD Sit Up
20 Cal AirDyne
3 rounds

14:19

Monday 9/18/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 4 reps @ 145#
2 sets x 3 reps @ 165, 175#
2 sets x 2 reps @ 185, 190#

Banded Pendlay Row
5 sets x 8 reps @ 75# + red band

10 Dumbbell Step Back Lunge (40#s)
10 Strict Chest to Bar Pull Ups
15 Weighted Hollow Rock
4 sets


Conditioning
12 Wall Ball (30#)
12 KBS (70#)
30 Double Unders
9 Wall Ball
9 KBS
30 Double Unders
6 Wall Ball
6 KBS
30 Double Unders
Rest 2 min
3 rounds

16:38


Conditioning
"Guido"
21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:48

Saturday 9/16/17

CrossFit Level 2 Seminar

Conditioning
21 - 15 - 12 - 9 - 6 - 3
Push Jerk (95#)
Toe 2 Bar

6:33

Friday 9/15/17

Weightlifting
Freeze Clean + Clean
5 sets x 1 +1 reps @ 100, 102, 104, 106, 108 kg


Accessories
Muscle Snatch + Power Snatch
8 sets x 2 + 2 reps @ 75, 85, 95, 100, 105, 110, 115, 120#

Push Press (2:1:X:2)
2 sets x 5 reps @ 95, 115#
2 sets x 4 reps @ 135, 155#

10 Dumbbell Bench Press (40s)
10 Seated Sled Drag Face Pull (2x45#)
10 Chainsaw Row each arm (50#)
4 sets


Conditioning
25 cal Row
20 Deadlift (135#)
15 Ring Push Ups
50 Double Unders
Rest 2:30
3 rounds

Thursday 9/14/17

Accessories
Back Squat (0:0:X:1)
5 sets x 3 reps @ 145, 165, 185, 205, 225

15 - 12 - 9 - 6 - 3
Incline Dumbbell Bench Press (40#s)
Dumbbell Deadlift (80#s)

15 - 12 - 9 - 6 - 3
GHD Hip Extensions (44#)
Strict Ring Pull Ups


Conditioning
3 Wall Climbs
2 Rope Climbs
30 m Farmer Carry (80#s)
10 Windshield Wipers each side
15 min AMRAP

4 rounds

Wednesday 9/13/17

Weightlifting
Pause Jerk + Jerk
6 sets x 2 reps @ 100, 102, 104, 106, 108, 110 kg


Accessories
Single Leg Vertical Jump
Worked up to 16"

Power Clean + Hang Power Clean
6 sets x 1 + 2 reps @ 135, 145, 155, 165, 185, 205#

Banded Deadlift
4 sets x 4 reps @ 185, 205, 225, 245#


Conditioning
15 KBS (70#)
10 Burpee Over Rower
20 cal Row
15 GHD Sit Up
20 cal AirDyne
3 rounds

13:51


ROMWOD
Return Again

Tuesday 9/12/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 6 reps @ 135#
1 set x 4 reps @ 155#
1 set x 3 reps @ 165#
1 set x 2 reps @ 185#

Prone Barbell Row (2:1:X:0)
4 sets x 2.2.2.2 reps @ 85, 105, 125, 145#

10 Alt Box Step Ups w/ KB Overhead and Farmer (16", 26#s)
12 Ring Rows (1 sec hold at top)
20 Kettlebell Deadbugs (35#)
4 sets


Conditioning
300 m Row
20 Goblet Squats (70#)
10 Dumbbell Power Clean (50#s)
Rest 2 min
3 rounds

15:40

Monday 9/11/17

Weightlifting
Hang Snatch + Snatch
Worked up to 91 kg

Tempo Overhead Squat (3:2:3:2)
4 sets x 2 reps @ 40, 50, 60, 70 kg


Conditioning
"343" - Firefighter Dennis M. Carey - Haz-Mat 1
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

23:41

Saturday 9/10/17

BJJ
Rolled for about 40 min
Calf Slicer variants
Rolled 5 rounds of 5 min

Friday 9/8/17

Weightlifting
Pause Jerk + Jerk
5 sets x 1+1 reps @ 110, 111, 112, 113, 114


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch + Power Snatch
8 sets x 1 + 1 + 1 + 1 reps @ 80, 85, 90, 95, 100, 105, 110, 115#

Bamboo Bar Behind the Neck Press (3:1:1:1)
4 sets x 5 reps @ 35#s w/ red bands

10 Incline Dumbbell Bench Press (2:0:X:0)
10 Clapping Push Ups
8 Renegade Rows (40#s)
4 rounds


Conditioning
400 m Run
18 GHD Sit Ups
15 Deadlifts (185#)
12 S2OH (115#)
9 GHD Hip Extensions (30# DB in chest)
36 Double Unders
Rest 3 min
3 rounds

5:30, 5:15, 5:00

Thursday 9/7/17

ROMWOD
Experienced

Wednesday 9/6/17

Weightlifting
Freeze Clean + Clean
6 sets x 1 + 1 reps @ 99, 101, 103, 105, 107.5, 110 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 4 reps @ 155, 175, 195, 215#

10 - 8 - 6 - 4 - 2
Kettlebell Strict Press (26s)
GHD Hip Extension (30# DB in chest)

2:30

10 - 8 - 6 - 4 - 2
Kettlebell Front Rack Walking Lunge (53s)
Strict Chest to Bar Pull Ups

5:54


Conditioning
20 m Bear Crawl (20# DBs)
2 Rope Climbs
20 Russian Twists (20#)
20 m Kettlebell Front Rack Carry (70s)
15 min AMRAP

4 rounds

Tuesday 9/5/17

Accessories
Vertical Jump
Best was 26" (28" with one step)
Dropped down a few inches for 5 sets of doubles

Segmented Clean Pull + Segmented Power Clean + Power Clean
6 sets x 1 + 1 + 1 reps @ 135, 145, 155, 165, 175, 185#

Banded Deadlift
4 sets x 5 reps @ 135, 155, 175, 195# + green bands


Conditioning
10 Hang Power Clean (135#)
6 Burpee Box Overs (24")
12 T2B
16 cal AirDyne
4 rounds

12:47


Accessories
Back Squat
5 sets x 5 reps @ 155, 165, 185, 190, 195


Conditioning
3 Clusters (135#)
3 Pull Ups
3 Clusters
6 Pull Ups
3 Clusters
9 Pull Ups
...
11 min AMRAP

110 reps


ROMWOD
Shining Example

Monday 9/4/17

Weightlifting
Hang Snatch + Snatch
Worked up to 86 kg
(body wasn't feeling good)


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#
1 set x 1 rep @ 195#

Prone Barbell Row (2:1:X:0)
4 sets x 3.3.3 reps @ 65, 85, 105, 125# (ten sec rest between clusters)

Kettlebell Cross Body Overhead Step Up (16")
3 sets x 8 reps each leg @ 18, 26, 35#

Dumbbell Elbowing Row (3:1:1:1)
3 sets x 10 reps each arm @ 10, 15, 20#

Hollow Rock
3 sets x 30 sec @ 10# plate


Conditioning
12 Goblet Squat (3:1:X:1) (35#)
45 sec Ring Plank
20 Alt Dumbbell Curl (2:1:1:1) (20#)
Rest 90 sec
4 rounds

Saturday 9/2/17

BJJ
Side Control to Guard to Scissor Sweep
Rolled 4 rounds of 5 min


Accessories
Back Squat (2:2:X:1)
2 sets x 3 reps @ 135, 155#
3 sets x 2 reps @ 175, 195, 215#

Friday 9/1/17

Weightlifting
Freeze Clean + Clean
5 sets x 1+1 reps @ 95, 97, 99, 101, 103 kg


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch
5 sets x 2 + 2 + 2 reps @ 95, 100, 105, 110, 115#

Bandbell Strict Press (3:1:1:1)
3 sets x 5 reps @ 26s+18s

8 Incline Dumbbell Bench Press (2:0:X:0) (40s)
12 Ring Push Ups
16 Ring Rows w/ Feet Elevated (12")
4 sets


Conditioning
500 m Row
15 KBS (70#)
9 S2OH (115#)
15 GHD Sit Ups
9 HSPU
15 GHD Hip Extensions
48 Double Unders
Rest 3 min
3 rounds

Wednesday 8/30/17

Weightlifting
Jerk (pause in Split) + Jerk
4 sets x 1+1 rep @ 110, 112, 113, 114 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 6 reps @ 145, 165, 185, 205#

Front Foot Elevated Kettlebell Front Rack Split Squat (3:0:X:1)
3 sets x 6 reps each leg @ 44s

Strict Chest to Bar Pull Up
3 sets x 30 sec AMRAP @ 6, 7, 7

Single Leg Barbell Glute Bridge (1:1:X:1)
3 sets x 8 reps each leg @ 35#

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
3 sets x 6 reps each arm @ 25#


Conditioning
3 Wall Climbs
10 m Seated Sled Drag Face Pull (2x45#)
20 sec Ring Support
10 m Single Arm Farmer Carry each arm (80#)
10 min AMRAP

3 rounds

Tuesday 8/29/17

Accessories
Seated Box Jump
Work up to challenging single @ 48.5"

Seated Box Jump
2 sets x 2 reps @ 46"

Segmented Clean Pull + Segmented Power Clean
5 sets x 2+2 reps @ 95, 105, 115, 125, 135#

Clean Grip Deadlift (2:1:1:1)
4 sets x 2 reps @ 235, 255, 275, 295#


Conditioning
15 KBS (70#)
10 Squat Thrusts
15 Toes to Rings
20 cal Row
4 rounds


BJJ
Rolled 6 rounds of 5 min

Monday 8/28/17

Weightlifting
Hang Snatch + Snatch
Worked up to 90 kg


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#

Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#

Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#

Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#

Body Say (2:0:2:0)
3 sets x 8 reps


Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds


ROMWOD
Winning

Sunday 8/27/17

ROMWOD
Choose Happy

Saturday 8/26/17

Accessories
Back Squat (2:0:X:0)
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
1 set x 1 rep @ 285#
1 set x 3 reps @ 255#
1 set x 2 reps @ 275#
1 set x 1 rep @ 295#

Split Stance RDL (3:1:1:1)
5 sets x 6 reps each leg @ 85, 90, 95, 100, 105#

6" Deficit Step Back Lunge (Kettlebell Front Rack)
5 sets x 10 reps @ 35s, 44s, 53s, 53s, 53s

Side Star Plank w/ Dumbell in top hand
4 sets x 20 sec each side @ 20, 25, 30, 35#

Alt Dumbbell Curl and Press
4 sets x 6 reps each arm @ 20s, 25s, 30, 35s

Friday 8/25/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)


Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#

Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#

Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s

Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11

Chest to Ring Hold
3 sets x 37, 40, 30 sec


Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds

Wednesday 8/23/17

Weightlifting
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)

Jerk with 3 sec pause in split
Worked up to 100 kg for a double


Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#

Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s

Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#

Single Leg GHD Hip Extension
4 sets x 5 reps each leg

Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs


Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP

2 rounds + 1 walk

Tuesday 8/22/17

Accessories
Tall Box Jump
Worked up to 38"

Segmented Clean Pull
5 sets x 4 reps @ 135, 145, 155, 165, 185#

Clean Grip Deadlift (3:1:1:1)
4 sets x 3 reps @ 205, 225, 245, 265#


Conditioning
4 Hang Power Cleans *Below knee* (95, 115, 135, 155, 185#)
8 Burpees
12 Toes 2 Bar
18 cal AirDyne
Rest 90 sec
5 rounds


BJJ
Guard Break/Pass/Breadcutter
Rolled 5 rounds of 5 min


ROMWOD
Prone For Greatness

Monday 8/21/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 86 kg

Front Squat
1 RM - 130 kg, missed 137


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 10 reps @ 75#
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#

Prone Barbell Row (2:1:X:1)
3 sets x 8 reps @ 65, 85, 105#
1 set x 6 reps @ 115#

Single Arm Kettlebell Overhead Lunge
3 sets x 6 reps each arm @ 35, 44, 53#

Seated Sled Drag Face Pull
3 sets x 12 m @ 1x45, 2x45, 3x45#

Rower Pike Ups (2:1:2:1)
3 sets x 10 reps


Conditioning
30 sec Kettlebell Front Rack Wall Sit (35s, 44, 53s, 53s)
Rest 15 sec
30 sec Ring Plank (feet elevated 30")
Rest 15 sec
8 Preacher Curls (2:01:1) (20# DB)
Rest 60 sec
4 sets


BJJ No Gi
Toe Hold from De La Riva
Rolled 5 rounds of 5 min


ROMWOD
Dorsal

Saturday 8/19/17

BJJ
Knee bar from standing
Rolled 5 rounds of 5 min


Accessories
Back Squat (2:0:X:1)
1 set x 4 reps @ 215#
1 set x 3 reps @ 235#
1 set x 2 reps @ 255#
1 set x 4 reps @ 225#
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#

Seated Good Morning (3:1:1:1)
4 sets x 6 reps @ 65, 85, 105, 125#

Star Plank
3 sets x 30 sec each side

Friday 8/18/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#

Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#

Dumbbell Bench Press (3:0:X:0)
3 sets x 8 reps @ 40s, 50s, 60s

Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11

Chin Over Bar Hold
2 sets x 30 sec


Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds

Wednesday 8/16/17

Weightlifting
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)

Jerk with 3 sec pause in split
Worked up to 97 kg for a double


Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)

Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs

Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB


Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP

3 rounds


ROMWOD
D3

Tuesday 8/15/17

Accessories
Clean Deadlift (3:1:1:1)
4 sets x 5 reps @ 135, 155, 175, 195#

Clean Pull from Below Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#


Conditioning
6 Hang Power Cleans (135, 145, 155, 165, 185)
6 Burpee Box Jumps (30")
12 Toes 2 Rings
18 cal Row (1:14, 1:04, 0:54, 0:50, 0:42)
Rest 90 sec
5 rounds

Monday 8/14/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 84 kg


Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs

Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs

Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs

Ring Face Pull
3 sets x 10 reps

Plank Waves
3 sets x 60 sec


Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds


ROMWOD
Watering Can

Sunday 8/13/17

ROMWOD
Fifty-Fifty

Saturday 8/12/17

BJJ
Knee Bar variants from Half Guard
Rolled 4 rounds of 5 min


Accessories
Good Morning (3:1:1:1)
4 sets x 6 reps @ 74, 95, 105, 115#

Side Plank Clamshells
4 sets x 6 reps each leg w/ 3 sec pause at top

Back Squat (2:0:X:1)
5 sets x 2 reps @ 185, 205, 225, 245, 265#

Deficit Reverse Lunge (KB Front Rack) (1x45,1x25)
3 sets x 6 reps each leg @ 26s, 35s, 44s
1 set x 4 reps each leg @ 53s

Wall Deadbug
4 sets x 60 sec

Max Side Plank
1:47 each side

Friday 8/11/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 102 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee)
4 sets x 2+2 reps @ 75, 85, 95, 100#

Seated Behind the Neck Press (3:1:X:1)
4 sets x 6 reps @ 55, 65, 75, 85#

Glute Bridge Dumbbell Bench Press (2:0:X:1)
3 sets x 8 reps @ 40s, 50s, 60s

Ring Push Ups
3 sets x 20 sec ME @ 15, 16, 13 reps

Ring Row Hold
3 sets x 45 sec


Conditioning
20 cal Row
16 KBS (70#)
12 Single Arm DB Push Press (50#)
12 Rower Pike Ups
Rest 90 sec
4 sets

Wednesday 8/9/17

Weightlifting
Jerk Recovery
Triples, worked up to 365#

Jerk with 3 sec pause in split
Worked up to 95 kg for a double


Accessories
Back Squat (3:1:X:1)
5 sets x 2.2 reps @ 135, 145, 155, 165, 185# (15 sec between doubles)

Bulgarian Split Squat (3:0:X:1)
1 set x 8 reps each leg @ 40# DBs
1 set x 7 reps each leg @ 50# DBs
1 set x 6 reps each leg @ 60# DBs

Strict Pull Up
3 sets x Max Singles in 30 sec (8, 9, 9)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each side @ 40, 50, 60, 60# DB

Seated Single Arm Arnold Press (2:1:1:2)
2 sets x 8 reps each arm @ 20, 25# DB
2 sets x 6 reps each arm @ 30# DB


Conditioning
10 m Seated Sled Drag Face Pull (1x45#)
10 m DB Bear Crawl (20# DBs)
10 Ring Rows (1 sec hold at top)
10 Strict Toes 2 Rings
20 m 2 arm KB Overhead Carry (35# KBs)
12 min AMRAP

3 rounds + Bear Crawl

Tuesday 8/8/17

Accessories
Halting Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 185, 215, 235, 255, 275#

Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#


Conditioning
15 KBS (70#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps
200 m run
Rest 90 sec
5 rounds


BJJ
Rolled for about 45 min
Drilled Heel Hook/Ankle Lock variation
Rolled 6 rounds fo 5 min

Monday 8/7/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 82 kg

Step Back Lunge
1 set x 6 reps each leg @190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230#
1 set x 2 reps each leg @ 245#


Accessories
Glute Bridge Alternating Dumbbell Bench Press (3:0X:0)
1 set x 8 reps each arm @ 30#s
1 set x 7 reps each arm @ 40#s
1 set x 6 reps each arm @ 50#s
1 set x 5 reps each arm @ 60#s

Supinated Barbell Bent Over Row (2:1:X:1)
1 set x 8 reps @ 65#
1 set x 7 reps @ 75#
1 set x 6 reps @ 85#
1 set x 5 reps @ 95#

Lateral Box Walk Overs (5x45#)
3 sets x 12 reps @ 20#, 35#, 40# DBs

Supinated Ring Row (2:1:X:1)
3 sets x 10 reps

Weighted Plank (forearms, feet on 12" box)
3 sets x 60 sec @ 25#, 45#, 70#


Conditioning
30 sec each side Single Leg Wall Sit
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (50# DBs)
3 sets


BJJ No Gi
Rolled for about 45 min
Drilled Guard to X Guard to Knee Bar
Rolled 5 rounds of 5 min

Saturday 8/5/17

BJJ
Ankle Lock defense from standing to Omoplata
Rolled 4 rounds of 5 min


Accessories
Kang Squat (2:1:1:1)
4 sets x 3 reps @ 85, 105, 125, 135#

GHD Hip Extensions (3:0:2:1)
4 sets x 6 reps @ 20, 25, 30, 35# DB at chest

Back Squat (2:0:X:1)
5 sets x 3 reps @ 155, 175, 195, 215, 225#

RNT Reverse Lunge (w/ DB OH) (2:0:X:1)
4 sets x 6 reps each leg @ 20#, 30#, 40#, 50# DB

Supine Leg Lowering (4:1:1:1)
4 sets x 8 reps

Kettlebell Side Plank
4 sets x 45 sec each side @ 26# KB

Friday 8/4/17

Weightlifting
Jerk Recovery
Triples, worked up to 355#

Jerk with 3 sec pause in split
Worked up to 90 kg for a double


Accessories
Hang Muscle Snatch
4 sets x 5 reps @ 65, 75, 85, 95#

Z Press
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#
1 set x 2 reps @ 115#

Incline Dumbbell Bench Press (4:0:X:0)
1 set x 5 reps @ 40#s
1 set x 4 reps @ 50#s
1 set x 3 reps @ 60#s

Strict Dips (2:1:X:1)
1 set x 6 reps
1 set x 5 reps
1 set x 4 reps

Dumbbell Row (2:1:X:1)
3 sets x 6 reps each arm @ 40#, 50#, 60#


Conditioning
200 m Run
12 Unbroken Deadlifts (135, 155, 175, 195#
8 KB Push Press (2x26#s)
20 m KB OH Walk (2x26#
40 sec Ring Plank (feet elevated)
Rest 90 sec
4 rounds

17:40 (moving at pretty easy pace)

Wednesday 8/2/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 100 kg


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 165, 185, 205#
2 sets x 2 reps @ 225, 245#

RNT Split Squat KB Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26#s + blue band

Strict Chest to Bar Pull Up (2:1:X:1)
4 sets x 4 reps w/ blue band assistance

Single Arm Cross Body RDL (3:1:1:1)
3 sets x 8 reps each arm @ 35# DB

Seated Arnold Press
3 sets x 8 reps @ 20# DBs


Conditioning
30 m Reverse Sled Drag (2x45#)
30 sec Ring Plank
5 Renegade Rows (20# DBs)
10 GHD Sit Ups
30 m Overhead Carry (30# DBs)
11 min AMRAP

3 rounds + 2 Rows

Tuesday 8/1/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245, 255, 265, 275, 285#

Deadlift from Below Knee Blocks
5 sets x 3 reps @ 405, 415, 425, 435, 445# (straps)


Conditioning
10 Sumo Deadlift High Pulls (65, 75, 85, 95, 105#)
Rest 15 sec
20 Russian Twists (20# ball)
Rest 15 sec
5 Box Jump Overs (30, 32, 34, 36, 38")
Rest 15 sec
18 cal Row
Rest 90 sec
5 rounds

Monday 7/31/17

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
2 sets x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 4 reps @ 60#s

Prone Barbell Row  (2:1:X:1)
2 sets x 8 reps @ 85#
2 sets x 6 reps @ 105#

Alternating Box Step Up (20")
2 sets x 12 reps @ 40# DBs
1 set x 12 reps @ 40# DBs

Ring Row (2:0:1:1)
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps

Weighted Plank
1 set x 60 sec @ 25#
1 set x 60 sec @ 50#
1 set x 60 sec @ 75#


Conditioning
60 sec Wall Sit
30 sec Sit Ups
10 Alt Dumbbell Snatches (70#)
Rest 45 sec
3 rounds


Weightlifting
2 Power Snatch + 1 Snatch
Worked up to 80 kg

Step Back Lunge
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230@

Saturday 7/29/17

BJJ
Practiced Ankle Lock from X Guard
Rolled 5 rounds of 5 min


Accessories
Kang Squat (3:1:1:1)
3 sets x 4 reps @ 75, 95, 115#

Barbell Glute Bridge (1:1:1:2)
3 sets x 10 reps @ 95, 115, 135#

Back Squat (3:0X:0)
5 sets x 1.1 reps @ 185, 195, 205, 215, 225# (15 sec between singles)

RNT Reverse Lunge (3:0:X:1)
1 set x 6 reps each leg @ 40# DBs + red band
1 set x 5 reps each leg @ 50# DBs + red band
1 set x 4 reps each leg @ 60# DBs + red band
1 set x 3 reps each leg @ 70# DBs + red band

Strict Toes 2 Rings
4 sets x 6 reps

Hollow Hold
4 sets x 30 sec

Friday 7/28/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 110 kg


Accessories
Z Press
1 set x 5 reps @ 100#
1 set x 5 reps @ 105#
1 set x 4 reps @ 110#
1 set x 4 reps @ 115#
1 set x 3 reps @ 120# (missed last rep)

Single Arm Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps each arm @ 40#

Weighted Push Up (2:0:X:1)
3 sets x 6 reps @ 15#

Prone Barbell Row (2:1:X:1)
3 sets x 6 reps @ 65#


Conditioning
60 Double Unders
8 Single Leg Suitcase Deadlift (70# KB)
5 Dumbbell Strict Press (40#s)
20m Kettlebell Overhead Carry (44#s)
45 sec Forearm Plank
Rest 90 sec
4 sets

Thursday 7/27/17

Weightlifting
Power Snatch + Overhead Squat
Worked up to 88 kg


Accessories
Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 180#
1 set x 6 reps @ 205#
1 set x 6 reps @ 215#

Wednesday 7/26/17

Accessories
Back Squat (3:2:X:1)
3 sets x 4 reps @ 145, 165, 185#
2 sets x 3 reps @ 205, 225#

RNT Split Squat (3:0:X:1)
4 sets x 5 reps each leg @ 35# DBs + red band

Lean Away Strict Ring Pull Up (2:1:X:2)
4 sets x 4 reps

Dumbbell Single Leg RDL (3:0:1:1)
3 sets x 6 reps each leg @ 35# DBs

Seated Single Arm Arnold Press (2:1:1:2)
3 sets x 6 reps each arm @ 25# DB


Conditioning
30m Sled Push (3x45#)
15 sec Ring Support
6 Bent Over KB Rows (2x26#)
10 Toes 2 Rings
20 sec Wall Facing Handstand Hold
10 min AMRAP

4 rounds

Tuesday 7/25/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
3 sets x 3 reps @ 185, 205, 225#
2 sets x 2 reps @ 245, 265#

Deadlift from Block Below Knee
4 sets x 4 reps @ 405# (straps)


Conditioning
8 Unbroken Power Cleans (135#)
20 sec Star Plank Right
20 sec Star Plank Left
6 Box Jump Overs (24")
60 sec Air Dyne
Rest 90 sec
5 rounds


Weightlifting
Hang Power Clean + 2 Power Clean
Worked up to 103 kg


BJJ
Drilled positions for about 20 min
Practiced standing guard break into ankle lock
Rolled 5 rounds of 5 min

Monday 7/24/17

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 8 reps @ 40#s

Dual Dumbbell Prone Row (2:0:X:2)
4 sets x 8 reps @ 35#s

Ring Face Pull (2:1:X:0)
3 sets x 10 reps

Ring Plank (Feet Elevated)
3 sets x 45 sec @ 12" box


Conditioning
50 sec Wall Sit
12 Ring Push Ups (2:0:X:1)
6 Dumbbell Snatch each arm (60#)
Rest 2 min
4 rounds

Sunday 7/23/17

Accessories
Kang Squat (4:0:2:1)
3 sets x 5 reps @ 65, 85, 105#

GHD Hip Extension (2:0:2:0)
3 sets x 8 reps @ 0, 20#, 30# DB

Back Squat (3:0:X:0)
5 sets x 2 reps @ 135, 155, 175, 195, 205#

RNT Reverse Lunge (2:0:X:0)
2 sets x 8 reps each leg @ 30# DBs

GHD Sit Up (3:1:X:1)
2 sets x 10 reps

Tuck L-Sit
2 sets x 20 sec

Saturday 7/22/17

BJJ
Tested for Blue Belt
Practiced Spider Guard to X Guard takedown

Friday 7/21/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 105 kg


Accessories
Split Squat
4 sets x 5 reps @ 44# KBs

Z Press
1 set x 7 reps @ 90#
1 set x 6 reps @ 95#
1 set x 5 reps @ 100#
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#

Incline Dumbbell Bench Press (3:0:X:0)
1 set x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 5 reps @ 60#s

Parallette Push Ups (2:1:2:1)
1 set x 6 reps
1 set x 8 reps
1 set x 10 reps

Prone Dual Dumbbell Row (3:1:X:1)
1 set x 6 reps @ 30#s
1 set x 7 reps @ 30#s
1 set x 8 reps @ 30#s


Conditioning
300 m Row
10 Deadlifts (135, 155, 175, 195)
5 Kettlebell Strict Press (35#s)
5 Kettlebell Push Press
20 m Dumbbell Bear Crawl (20#s)
Rest 2 min
4 rounds

Thursday 7/20/17

Conditioning
30 m Reverse Sled Drag (2x45#)
8 Ring Rows (1 sec hold)
4 Strict Toes 2 Rings
6 Kipping Toes 2 Rings
2 Wall Climbs
10 min AMRAP

3 rounds + Sled Drag


BJJ
Drilled for test for about 40 min

Wednesday 7/19/17

Weightlifting
Hang Power Clean + 2 Power Clean
Worked up to 102 kg


Accessories
Back Squat (3:2:X:1)
2 sets x 5 reps @ 135, 155#
2 sets x 4 reps @ 175, 195#
1 set x 3 reps @ 215#

RNT Split Squat (2:0:X:1)
3 sets x 6 reps each leg @ 30# DBs

Strict Pull Up (3:1:X:2)
3 sets x 5 reps

Dumbbell Single Leg RDL (3:1:X:1)
3 sets x 6 reps each leg @ 30# DBs

Seated Single Arm Dumbbell Press (3:1:X:1)
3 sets x 8 reps each arm @ 30# DB


BJJ
Drilled for test for about 60 min

Tuesday 7/18/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
2 sets x 4 reps @ 155, 175#
2 sets x 3 reps @ 195, 215#
1 set x 2 reps @ 235#

Deadlift from Block Above Knee
4 sets x 3 reps @ 500# (used straps)


Conditioning
10 Unbroken Hang Power Cleans (95, 100, 105, 110, 115)#
 - Rest 15 sec -
30 sec Hollow Rocks
 - Rest 15 sec -
8 Seated Box Jumps (30, 33, 36, 39, 42 in)
 - Rest 15 sec -
300 m Row (2:05, 2:00, 1:55, 1:50, 1:45 split)
 - Rest 90 sec -
5 rounds
*increasing effort each round*


BJJ
Drilled for Blue Belt test for about 90 min
Rolled 5 rounds of 5 min

Monday 7/17/17

Weightlifting
Power Snatch + OHS
3 sets x 1 rep @ 80, 83, 86

Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 175#
1 set x 6 reps @ 190#
1 set x 6 reps @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
2 sets x 8 reps @ 30, 35#
2 sets x 6 reps @ 40, 50

Single Arm Dumbbell Row (2:1:1:1)
4 sets x 8 reps each arm @ 40#

Supinated Ring Row (2:1:X:2)
3 sets x 8 reps

Forearm Plank
3 sets x 45 sec @ 0, 45#, 90#


Conditioning
40 sec Wall Sit
12 Diamond Push Ups (2:1:1:1)
60 Double Unders
4 sets

Sunday 7/16/17

Accessories
Kang Squat (3:1:1:1)
3 sets x 6 reps @ 65, 85, 105#

GHD Hip Extension (3:0:1:2)
3 sets x 8 reps

Back Squat (3:0:X:0)
5 sets x 3 reps @ 135, 145, 155, 165, 175#

Friday 7/14/17

Weightlifting
Power Jerk + 2 Split Jerk
Worked up to 102 kg
*Dip felt really good today*

Bulgarian Split Squat
4 sets x 5 reps each leg @ 40# DBs


Accessories
Z Press
1 set x 8 reps @ 75#
1 set x 7 reps @ 85#
1 set x 6 reps @ 95#
1 set x 5 reps @ 105#

Incline Dumbbell Bench Press (3:1:X:1)
3 sets x 6 reps @ 35# DBs

Strict Dips (2:1:X:1)
3 sets x 4 reps

Single Arm Dumbbell Row (2:1:1:2)
3 sets x 8 reps each arm @ 40# DB


Conditioning
60 sec Ski
10 DB Deadlifts (70#s)
30 m Beast Crawl
50 Double Unders
Rest 2 min
4 sets

Thursday 7/13/17

Weightlifting
Hang Power clean + 2 Power Clean
4 sets x 1 rep @ 90, 92, 93, 94 kg

Wednesday 7/12/17

Accessories
Back Squat (3:2:X:1)
2 sets x 6 reps @ 95, 115
2 sets x 5 reps @ 135, 155
1 set x 4 reps @ 175

RNT Split Squat (2:0:X:1)
3 sets x 8 reps each leg @ 20# DBs + red band

Strict Ring Pull Up (2:1:X:1)
3 sets x 4 reps

Single Leg RDL (2:0:1:1)
3 sets x 8 reps each leg @ 20# DBs

Single Arm Press (2:1:1:2)
3 sets x 8 reps each arm @ 20#


Conditioning
20m Sled Push (3x45#)
5 Renegade Rows
5 Strict T2B
20 sec Handstand Hold

3 rnds + 5 Rows

Tuesday 7/11/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
2 sets x 5 reps @ 135, 155
2 sets x 4 reps @ 175, 195
1 set x 3 reps @ 215

Deadlift from Block Above Knee
4 sets x 5 reps @ 455# (used straps)


Conditioning
12 KBS
30 sec Hollow Hold
8 Tall Box Jumps
60 sec Row
5 rounds

Monday 7/10/17

Weightlifting
Power Snatch + OHS
4 sets x 1 rep @ 80, 82, 84, 85

Step Back Lunge
1 set x 10 reps each leg @ 155#
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 180#
1 set x 6 reps each leg @ 190#
1 set x 6 reps each leg @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
3 sets x 8 reps @ 40# DBs

Dual Dumbbell Prone Row (2:1:1:1)
3 sets x 8 reps @ 30# DBs

Ring Row (2:0:2:0)
3 sets x ME (9, 9, 8)

Ring Plank
3 sets x 30-60 sec (60, 60, 45)


Conditioning
30 sec Wall Sit
10 Push Ups (2111)
30 DUs
Rest 1 min
5 sets (not for time)

Saturday 7/8/17

BJJ
Buckeye State Grappling Championship
White Belt - Adult - 174.9
Lost Match #1   9 - 12
Lost Match #2   0 - 5

Not happy at all with how I performed. Both opponents were very aggressive and physical. Match #1 was very back and forth. Had several chances at submission. Match #2,  couldn't get past his open guard.

Friday 7/7/17

Conditioning
1 min Row
5 Hanging Leg Raises (Fat Bar)
30-40 sec Sandbag Hold (150#)
5 rounds

Sled Drag Forward (1x45#)
12 min
Sled Drag Backwards (1x45#)
9 min

Thursday 7/6/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 100 kg

Split Squat w/ Farmer Hold
4 sets x 5 reps each leg @ 35# DBs


Conditioning
10 T2B
20 Push Ups
30 Burpees
40 Cross Crunch
30 Burpees
20 Push Ups
10 T2B

7:24 at consistent and steady pace

Wednesday 7/5/17

Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises (Fat Bar)
5 rounds


Weightlifting
Hang Power Clean + 2 Power Clean
5 sets x 1 rep @ 95, 97, 99, 101 kg


BJJ
Rolled for about 45 min

Tuesday 7/4/17

Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds

Monday 7/3/17

Weightlifting
Power Snatch + OHS
5 sets x 1 rep @ 80, 81, 82, 83, 84 kg

Step Back Lunge
1 set x 10 reps each leg @ 155#
1 set x 8 reps each leg @ 170#
1 set x 6 reps each leg @ 180#
1 set x 4 reps each leg @ 205#

1/4 GHR
3 sets x 10 reps

Saturday 7/1/17

BJJ
Takedown Practice
Takedown King of the Hill for 20 min

Friday 6/30/17

Weightlifting
Power Clean + Push Jerk + 2 Split Jerk
Worked up to 94 kg

Split Squat w/ Farmer Hold
4 sets x 5 reps each leg @ 30# DB


Accessories
Hanging Leg Raise
3 sets x 10 reps

30' OH Bandbell Walk Backwards (2x18#)
30' OH Bandbell Walk Forwards
4 sets

Anti Rotation Banded Chest Press
3 sets x 10 reps each side @ red band

30 sec Seated Supinated CCBP w. red band
30 sec Seated Front Plate Raise (15#)
Rest 1 min
3 sets


Conditioning
1 min Row
2 min Rest 5 rounds

134 cal

Wednesday 6/28/17

BJJ
Rolled 5 rounds of 5 min


Weightlifting
Hang Power Clean + 2 Power Clean
4 set x 1 rep @ 100, 95, 96, 97

Step Back Lunge
1 RM each leg
255#

Tuesday 6/27/16

Accessories
5 Strict Pull Ups
10 Scorpion Kicks
5 Dips
5 Wall Angels
5 rounds

30' OH Bandbell Walk Backwards (4x18#)
30' OH Bandbell Walk Forwards
6 sets

5 Body Saws
5 sec Single Arm Plank each arm
20 sec Sandbag Hold (150#)
4 rounds


ROMWOD
Back For More (Shortened)

Monday 6/26/17

Weightlifting
Pause Snatch Pull + Above Kne Hang Snatch
7 sets x 1 rep 75, 77, 79, 81, 83, 85, 87 kg


Accessories
Sumo Deadlift
Heavy Single

435#


Conditioning
15 KBS (106#)
10 Wall Ball (20#)
5 Push Ups
9 min AMRAP

4 rounds + 6 reps


BJJ No Gi
De La Riva to X Guard to Sweep
Rolled 8 rounds of 5 min


ROMWOD
Triad On Repeat

Saturday 6/24/17

Conditioning
Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Strict Pull Ups
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Cross Crunch


BJJ
Lasso guard + de la riva
Rolled 5 rounds of 5 min

Friday 6/23/17

Conditioning
5 G2OH (135#)
5 Bar Over Burpes
4 rounds

2:28


Weightlifting
Jerk Dip
Worked up to 3 reps @ 185 kg

Jerk
5 sets x 1 rep @ 100, 101, 102, 103, 104 kg

Wednesday 6/21/17

Weightlifting
Floor Break Pause Freeze Power Clean + Front Squat
5 sets x 1 rep @ 90 kg

Tuesday 6/20/17

Conditioning
3 Strict HSPU
10 cal Row
3 Clusters (135#)
5 rounds

6:54


Accessories
Min 1: 10 Strict T2B
Min 2: 40 CCBP
Min 3: 6 Strict Pull Ups
4 rounds

50 m Sled Drag @ 45# w/ 26# Kettlebells Farmer Carry
50 m Sled Drag @ 45# w/ 26# Kettlebells Front Rack Carry
50 m Sled Drag @ 45# w/ 26# Kettlebells Overhead Carry
7 rounds


BJJ
Guillotine Defense
Ten finger choke
Rolled 5 rounds of 5 min

Monday 6/19/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 70, 75, 80, 83, 85 kg

Snatch Grip Push Press
4 sets x 5 reps w/ 3 sec negative @ 50 kg


Accessories
Body Saw
3 sets x 5 reps

V-Ups
3 sets x 15 reps


BJJ No Gi
Guillotine Defense
Ten Finger Choke
Rolled 5 rounds of 5 min

Wednesday 6/14/17

Weightlifting
Freeze Power Clean + Front Squat
3 set x 1 rep @ 90, 95, 100 kg

Tuesday 6/13/17

Accessories
Landmine Chest Press
5 sets x 15 reps

Reverse EZ Bar Curls
5 sets x 10 reps

Landmine Rows
2 sets x 10 reps w/ 3 sec hold at top

Banded Tricep Extensions
2 sets x 30 reps

L-Sit Knee Tuck
6 sets x 20 sec

100 m Sled Drag (1x45#)
1-5 Pull Ups/Dips


BJJ
Takedown and position practice
Guillotine Practice
Rolled 4 rounds of 5 min

Monday 6/12/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 75, 77, 78, 80, 81 kg

Snatch Grip Push Press (3 sec negative)
4 sets x 3 reps @ 50 kg


Accessories
Body Saw
5 reps

1 Arm Plank with Feet in Rings
5 sec each side

Sandbag Hold
30 sec @ 150#
6 sets


Conditioning
100 m run
5 Burpees
10 min EMOM


BJJ No Gi
Guillotine Practice
Rolled 5 rounds of 5 min

Friday 6/9/17

Weightlifting
Jerk Dip
1 set x 1 rep @ 190 kg

Jerk
5 sets x 1 rep @ 80 kg


BJJ
Positional Work/Rolling


Accessories
Turkish Get Ups
26#
7 min AMRAP

10 Single Arm Kettlebell Swings
20 min EMOM

Thursday 6/8/17

Conditioning
10 Wall Ball (20#)
100 m run
10 Burpees
7 rounds

11:04


1 Deadlift (315#)
2 Muscle Ups
3 Cleans (185#)
4 HSPU
8 min AMRAP

10 rounds, Team of 3 with Aaron and Dude

Wednesday 6/7/17

Weightlifting
Freeze Power Clean + Front Squat
5 sets x 1 rep @ 95 kg


Accessories
Bent Over Row
3 sets x 10 reps @ 45#

Scissor Kicks
3 sets x 10 reps each leg

Three Month with Arm Lever
3 sets x 10 reps @ 35#

Tuesday 6/6/17

Conditioning
5 Dumbbell Strict Press (40#s)
200 m run
13 min AMRAP

9 rounds + 50 m


Accessories
L-Sit
6 sets x 20 sec

Sandbag Hold
3 sets x 90 sec @ 150#


Conditioning
1 min Ski
1 min Row
10 rounds


BJJ
Triangle Armbar combo practice
Rolled 5 rounds of 5 min

Monday 6/5/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
6 sets x 1 rep @ 75, 76, 77, 78, 79, 80 kg

Snatch Grip Push Press
4 sets x 3 reps @ 65 kg


Accessories
GHD Sit Ups
3 sets x 10 reps

Strict Pull Ups
3 sets x 5 reps

Alternating Dumbbell Strict Press
7 sets x 5 reps each arm @ 10, 15, 20, 25, 30, 35, 40# DBs

Banded RDL
7 sets x 10 reps


BJJ No Gi
Takedown Practice
Triangle to Armbar Practice
Rolled 7 rounds of 5 min

Saturday 6/3/17

BJJ
Omplata Defense
Rolled 4 rounds of 5 min

Friday 6/2/17

Weightlifting
Jerk with 3 sec hold in split
3 sets x 1 rep @ 100 kg


Accessories
50 m Sprint
3 sets (average about 6ish sec)

Single Arm Dumbbell Press with Kettlebell Rack Hold
44# KB
3 sets x 8 reps each arm @ 30, 35, 40# DB
- Superset -
5 Strict Hanging Leg Raises

Body Saw
3 sets x 5 reps
- Superset -
100 m sled pull

Wednesday 5/31/17

Weightlifting
Freeze Power Clean + Front Squat
5 sets x 1 rep @ 90 kg


Accessories
Bent over Row
2 sets x 10 reps @ 45#

Scissor Rotations
2 sets x 10 reps each side

Three Month with Arm Lever
2 sets x 10 reps @ 45#

Tuesday 5/30/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 75, 75, 77, 77, 78

Snatch Grip Push Press
4 sets x 3 reps @ 60 kg


Accessories
100 m Sled Drag (25, 50, 75, 100, 75, 50, 25)
5 Fat Bar Strict Pull Ups

GHD Sit Ups
10 reps
Hanging Leg Raises
10 reps
2 rounds


BJJ
Armbar, Triangle, Omoplata practice
Triangle from scissor sweep fake
Rolled 5 rounds of 5 min

Saturday 5/27/17

BJJ
Arm Triangle + Side Ezeikel Choke
Rolled 4 rounds of 5 min

Friday 5/26/17

Weightlifting
Power Snatch
3 sets x 1 rep @ 80 kg

Power Clean + Jerk
3 sets x 1 rep @ 100 kg


Accessories
Single Leg RDL
3 sets x 8 reps each leg @ 25#

L-Sit
3 sets x 10 sec


BJJ
Drilled from Guard, Mount, and Takedowns
Takedown round robin

100 m Single Arm Gi Sled Drag (2x45#)
30 Single Leg Raises
ME Ring Dip Support
12 min AMRAP

1 min ME each station
Burpees
Ski
Push Ups
Plank
150# Sandbag Hold

Wednesday 5/24/17

Accessories
Deadlift
3 sets x 1 rep @ 325#

L-Sit
6 sets x 20 sec

Tuesday 5/23/17

Weightlifting
Jerk Dip
5 sets x 3 reps @ 140, 150, 160, 170, 182 kg

Jerk
4 sets x 2 reps @ 100 kg


Accessories
Seated Bandbell Strict Press
4 sets x 9 reps @ 2x25# + 2x15#

Pull Ups
6 sets x 5 reps


BJJ
Positional Drills
Triangle + Defense
Rolled 5 rounds of 5 min

Monday 5/22/17

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Back Squat
3 sets x 5 reps @ 115 kg


BJJ No Gi
Single Leg Takedown Practice
Positional Rolling
Triangle Escape Practice
Rolled 5 rounds of 5 min

Friday 5/19/17

Weightlifting
Jerk
1 RM - 125 kg (1 kg PR)

Wednesday 5/17/17

ROMWOD
Hinge


Weightlifting
Clean + Front Squat
5 sets x 1 + 2 reps @ 100, 102, 103, 104, 105 kg

Tuesday 5/16/17

ROMWOD
Harmony


Weightlifting
Jerk
4 sets x 2 reps @ 105, 107, 109, 111 kg

Bandbell Strict Press
4 sets x 9 reps @ 2x26 + 2x18


Accessories
Strict Pull Up
2 sets x 10, 8 reps

Strict Dip
2 sets x 10 reps


BJJ
Throws for about 45 min
Triangle Practice
Rolled 5 rounds of 5 min

Monday 5/15/17

Weightlifting
Snatch
5 sets x 2 reps @ 80, 81, 82, 83, 83 kg

Back Squat
3 sets x 8 reps @ 90 kg


BJJ No Gi
Triangle Practice
Rolled for about 90 min


ROMWOD
Long Feather

Friday 5/12/17

Weightlifting
Jerk
5 sets x 1 rep @ 100 kg

Wednesday 5/10/17

ROMWOD
Amplitude


Weightlifting
Deficit Pause Clean
6 sets x 2 reps @ 90, 95, 100, 102, 100, 100

Step Back Lunge
3 sets x 8 reps each leg @ 135#


Accessories
Hanging Leg Raises
3 sets x 10 reps

Skin the Cat
1 rep

Tuesday 5/9/17

Weightlifting
Jerk Dip + Jerk
4 sets x 4 +1 reps @ 100 kg

Bandbell Bench Press
3 sets x 9 reps @ 4x26 + 2x18


BJJ
Drilled / Technique work for about an hour
Armbar defense + escape practice
Rolled 6 rounds of 5 min

Monday 5/8/17

Weightlifting
Russian Snatch Balance
2 sets x 5 reps @ 40 kg

Deficit Pause Snatch
5 sets x 2 reps @ 80 kg (1/5)

Back Squat
3 sets x 5 reps @ 105 kg


Accessories
Box Jump
3 sets x 5 reps @ 30"

L-Sit Knee Tucks
3 sets x 5 reps


Conditioning
30 sec sprint
15 sec walk
10 rounds


BJJ No Gi
Armbar practice
Rolled 5 rounds of 5 min

Sunday 5/7/17

Weightlifting
Power Snatch
1 RM - 95 kg (PR)

Power Clean + Jerk
1 RM - 115 kg (missed 120)

Front Squat
4 sets x 3 reps @ 107 kg


Accessories
Arm/Leg Extension in 3 Month
3 sets x 5 reps each arm

Landmine Presses in Split
3 sets x 5 reps @ bar


BJJ
Rolled 8 rounds of 5 min

Saturday 5/6/17

BJJ
Armbar from side control
Rolled 5 rounds of 5 min

Friday 5/5/17

Weightlifting
Pause Jerk (2 sec in dip)
5 sets x 3 reps @ 80, 82, 83, 84, 85

Bandbell Strict Press in Split
3 sets x 5 reps @ 2x10kg + 2x5kg


BJJ No Gi
Rolled 7 rounds of 5 min

Thrusday 5/4/17

ROMWOD
Argonaut

Wednesday 5/3/17

Weightlifting
Muscle Clean
3 sets x 5 reps @ 40, 50, 55 kg

Deficit Clean
6 sets x 2 reps @ 100, 100, 105, 105, 107, 107 kg

Step Back Lunge
3 sets x 8 reps each leg @ 135#


BJJ
9 rounds of 5 min straight


ROMWOD
Folding Lizard

Tuesday 5/2/17

Weightlifting
Push Press + Jerk
5 sets x 1 rep @ 90, 91, 95, 95, 97 kg (something like a 10 kg Push Press PR)

Seated on Floor Bandbell Strict Press
3 sets x 6 reps @ 2x26 + 2x18

Strict Pull Ups
3 sets x ME (9-8-6)

Strict Dips
2 sets x ME (10-10)


BJJ
Rolled 8 rounds of 5 min


ROMWOD
Split Twist

Monday 5/1/17

Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 40 kg

Deficit Snatch
5 sets x 2 reps @ 80 kg

Back Squat
3 sets x 5 reps @ 100 kg

Box Jump
5 sets x 5 reps @ 30"


BJJ No Gi
Armbar from Guard + Defense
Rolled 6 rounds of 5 min


ROMWOD
Fresh Start

Saturday 4/29/17

Weightlifting
Snatch Pull + Power Snatch
4 sets x 2+1 reps @ 80 kg

Clean & Jerk
5 sets x 1 rep @ 100 kg

Front Squat
4 sets x 3 reps @ 100 kg

Friday 4/28/17

Weightlifting
Pause Jerk
5 sets x 3 reps @ 80 kg (2 sec hold in dip)

Bandbell Strict Press in Split
3 sets x 5 reps @ 2x26+2x18

L-Sit
3 sets x 10 sec

Wednesday 4/26/16

Weightlifting
Muscle Clean
3 sets x 5 rep @ 40, 50, 55 kg

Deficit Clean
5 sets x 2 reps @ 100 kg

Step Back Lunges
3 sets x 8 reps each leg @ 60 kg

Tuesday 4/25/17

Weightlifting
Jerk
5 sets x 2 reps @ 100 kg

Bandbell Strict Press
3 sets x 6 reps @ 2x26s + 2x18s

Monday 4/24/17

Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 30, 31, 32 kg

Snatch
5 sets x 2 reps @ 81 kg

Back Squat
3 sets x 5 reps @ 90 kg


BJJ No Gi
Flow rolled for about 15 min
Side Control Escapes and Mount Sweep
Rolled 5 rounds of 5 min

Saturday 4/22/17

BJJ
Flat Pass from Guard to Armbar
Rolled 3 rounds of 5 min


Weightlifting
Sumo Deadlift
1 RM - 455# (couldn't budge 470)

Friday 4/21/17

Weightlifting
Snatch
3 RM - 87 kg
(More in the tank but had no energy today)

Wednesday 4/19/17

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
3 sets x 1 rep @ 110 kg

Tuesday 4/18/17

Accessories
200 m sled drag (1x45#)
Rest 30 sec
8 rounds

Rock Climbing
4 ascents

Monday 4/17/17

Weightlifting
Snatch
5 sets x 1 rep @ 85 kg

Power Clean + Jerk
3 sets x 1 rep @ 100 kg


Accessories
60' Farmer Carry (230#)
50 Double Unders
5 Strict Pull Ups
5 rounds

60' Farmer Carry (410#)

Single Leg RDL
6 reps each leg @ 65, 85, 95#)
*Superset*
Split Squat
6 reps each leg @ 40s, 50s, 60s DBs

3 sets

Conditioning
100 m run
10 Wall Ball (20#)
5 Chest to Bar Pull Ups
10 min AMRAP

8 rounds

BJJ No Gi
Headlock takedown to back take
Rolled 6 rounds of 5 min

Saturday 4/15/17

BJJ
Double Knee Pass to Breadcutter
Rolled 5 round of 5 min

Friday 4/14/17

Weightlifting
Hang Clean + Jerk
2 sets x 1 rep @ 100, 105, 110, 115 kg
1 set x 1 rep @ 118 (missed jerk)


Accessories
50 m Sled Push
1 - 5 - 1 45# plates
10 sec Yoke Hold
460#


BJJ No Gi
Rolled 4 rounds of 5 min

Thursday 4/13/17

Accessories
Bandbell Zombie Squat
4 sets x 5 reps @ 2x35s, 2x26s, 2x18s

Wednesday 4/12/17

Accessories
Deadlift
Worked up to 440# (conventional PR and beltless PR)


Weightlifting
2 Push Press + 1 Jerk
6 sets x 1 rep @ 85 kg

Bandbell Strict Press in Split w/ 3 sec hold each rep
2 sets x 5 reps @ 2x26# + 2x18# KBs


Conditioning
400 meter sled drag (2x45#)
400 meter run
Rest 2 min
3 rounds

26:11

Tuesday 4/11/17

Weightlifting
Slow Start Snatch
4 sets x 2 reps @ 80

Pause Clean + Jerk
3 sets x 2 rep @ 100 kg


Accessories
Bandbell Bench Press
3 sets x 15 reps @ 2x26s, 4x18s

Back Squat
1 set x 10 reps @ 65, 95, 135, 155#
1 set x 5 reps @185#

Single Leg Hamstring Curl
several sets x 5/10 reps each leg

Monday 4/10/17

Conditioning
100 m sled drag (2x45#)
6 Bandbell Strict Press (4x18#s)
30 CCBP (Blue)
6 Ring Rows
10 rounds

23:15

Saturday 4/8/17

BJJ
Armbar from Guard
Rolld 3 rounds of 5 min


Accessories
Landmine RDLs
3 sets x 8 reps each leg @ 25#

Heel Touchdowns
3 sets x 5 reps each leg @ Front Rack 26# Kettlebell

Split Squats
3 sets x 8 reps each leg @ 30# Dumbbells

Friday 4/7/17

Accessories
Bandbell Bench Press
3 sets x 12 reps @ 26# + 18# + 10#


Weightlifting
Power Clean + Clean + Jerk
6 sets x 1 rep @ 100 kg

Clean Pull
3 sets x 5 reps @ 80 kg

Sled Drag
20ish min on rubber
40 m forward/40 m backward @ 2x45#

Thursday 4/6/17

Accessories
10 Bandbell Strict Press (18# KBs + 10#s)
10 Weighted Rollovers (2.5#)
10 Hinge Rows
3 sets

Wednesday 4/5/17

Weightlifting
Jerk
Bunch of Singles
Worked up to 118 kg (beltless/wrapless PR I think)

Push Press
4 sets x 3 reps @ 75, 80, 82, 85 kg (PR I think?)

Step Back Lunge
5 sets x 8 reps each leg @ 135#


Accessories
Supported Bent Over Dumbbell Rows
3 sets x 10 reps @ 30#s
*Superset*
15 sec Banded Row Hold (red band)

Hanging Leg Raise
3 sets x 10 reps

Tuesday 4/4/17

Accessories
Bandbell Strict Press
3 sets x 5 reps @ 15+10+10# plates
*Superset*
5 Strict Chest to Bar Pull Ups

Monday 4/3/17

Weightlifting
Snatch Pull + Snatch
6 sets x 1 rep @ 90 kg

Snatch Deadlift
3 sets x 5 reps @ 100 kg

Bottom Up Front Squat
4 sets x 5 reps @ 175#
*Superset*
10 Deficit KB Stiff Leg Deadlifts 80#


Accessories
Dumbbell Pull Overs
3 sets x 8 reps @ 50#

Hanging Leg Raises
3 sets x 10 reps

Sled Drag
4 sets x 100 m @ 3x45#


BJJ No Gi
Hand Fighting
Rolled 7 rounds of 5 min

Saturday 4/1/17

BJJ
Sock Game, 3 min, 4 rounds
Rolled 3 rounds of 5 min

Friday 3/31/17

BJJ
Flowed 3 rounds of 7 min


Weightlifting
2 Clean Pull + 2 Clean + 2 Jerk
4 sets @ 80, 90, 90, 95

RDL
3 sets x 8 reps @ 80 kg

Pause Front Squat
3 sets x 3 reps @ 80 kg w/ 5 sec pause

Kettlebell Swings
3 sets x 12 reps @ 124#

Thursday 3/30/17

PVC Jump
52"

Barely missed 54"

Wednesday 3/29/17

Weightlifting
Jerk (2 sec hold in split)
6 sets x 1 rep @ 100 kg

Push Press
4 sets x 5 reps @ 65 kg

Step Back Lunges
5 sets x 8 reps each leg @ 115#


Conditioning
30' Trap Bar Farmer Carry (295#)
5 Box Jumps (24")
30' Trap Bar Farmer Carry
5 Dips
7 rounds

9:46


Accessories
Back Extensions
2 sets x 15 reps

Hanging Leg Raises
2 sets x 10 reps

Tuesday 3/28/17

Accessories
Seated Bandbell Strict Press
5 sets x 5 reps @ 2x26s + 2x10s
 - Superset -
5 Strict Pull Ups

Lat Flys
4 sets x 10 reps


BJJ
Double Knee Pass to Armbar
Rolled 3 rounds of  min

Monday 3/27/17

BJJ No Gi
Rolled 5 rounds of 5 min


Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 80, 80, 85, 85, 85, 90 kg

Snatch Pulls
3 sets x 5 reps @ 60, 70 80 kg

Bottom Up Front Squat
5 sets x 3 reps @ 185#


Accessories
1 Mile Run
(Paced for Crysta)
8:38

Dumbbell Pull Overs
3 sets x 12 reps @ 40#

Back Extensions
3 sets x 15 reps

Fat Bar Hanging Leg Raises
3 sets x 10 reps


BJJ No Gi
Double Knee pass to Armbar
Rolled 5 rounds of 5 min

Sunday 3/26/17

Weightlifting
Power Snatch
3 sets x 1 rep @ 85 kg

Power Clean + Jerk
2 sets x 1 rep @ 100 kg
1 set x 1 rep @ 105 kg
1 set x 1 rep @ 110 kg (Possibly a beltless PR?)

Saturday 3/25/17

BJJ
Shit Whip and Ankle Pick
Rolled 5 rounds of 5 min


Accessories
Landmine RDLs
3 sets x 6 reps each leg @ 50#

Split Squats
3 sets x 6 reps each leg @ 60# DBs

Friday 3/24/17

Weightlifting
Clean Pull + Clean + Jerk
6 sets x 1 rep @ 95 kg

RDL
3 sets x 5 reps @ 80 kg

Pause Front Squat
5 sets x 3 reps @ 80 kg


Accessories
T-Bar Row
3 sets x 12 reps @ 75#

Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps

Wednesday 3/22/17

Weightlifting
Jerk Hold (2 sec in dip/split)
6 sets x 1 rep @ 80 kg

Push Press
4 sets x 5 reps @ 70 kg

Step Back Lunge
5 sets x 8 reps each leg @ 95#


Accessories
Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps


Conditioning
30 sec DUs
30 sec Hollow Hold
10 min

Tuesday 3/21/17

Conditioning
"Guido"
21 - 15 - 9
Deadlift (200#)
Push Press (95#)
Burpee

6:54


BJJ
Rolled 10-15 rounds of 2-3 min

Monday 3/20/17

BJJ No Gi
Rolled 7 rounds of 5 min


Weightlifting
Snatch Pull + Power Snatch
4 sets x 2 reps @ 70 kg

Clean Pull + Power Clean
4 sets x 2 reps @ 90 kg

Bottom Up Front Squat
4 sets x 3 reps @ 175#


Accessories
Dumbbell Pullovers
3 sets x 12 reps @ 35#

Back Extensions
3 sets x 15 reps


BJJ No Gi
Pass from Guard
Rolled 5 rounds of 5 min

Saturday 3/18/17

BJJ
Double Knee Pass from Standing
Rolled 5 rounds of 5 min

Friday 3/17/17

Accessories
Incline Dumbbell Bench Press
3 sets x 8 reps @ 50#s
 - Superset -
5 Dumbbell Row each arm (50#)
5 Strict Pull Up

10 Ab Rollouts
50 DUs
4 rounds

1000 m row


Weighted Mobility
10 Rollovers (2.5#)
5 Jefferson Curls (45#)
3 rounds

Thursday 3/16/17

Conditioning
30' Sandbag Carry (100#)
5 Sandbag Squats
30' Sandbag Carry
5 Sandbag Over Shoulder
12 min AMRAP

Partnered with Ron - 18 rounds + 3 Shoulder Overs


Accessories
Landmine RDLs
3 sets x 5 reps each leg

Split Squats
3 sets x 5 reps each leg

Wednesday 3/15/17

Conditioning
200 m Ski
200 m Row
10 T2B
5 rounds

10 Single Arm Kettlebell Deadlift (53#)
100' Sandbag Carry (80#)
5 min AMRAP

Friday 3/10/17

BJJ
Rolled 4 rounds of 3 min and 3 rounds of 5 min

Wednesday 3/8/17

Accessories
10 Good Mornings (bar + chain)
5/5 Fat Bat Strict Pull Ups/Hanging Leg Raise
30 sec Ski Sprint
4 rounds

Tuesday 3/7/17

Bunch of Bro lifting at OSU
3 Deadlift + 1 Power Clean
Worked up to 235#

Dumbbell Shoulder Presses
Superset with Rear Flys

Hamstring Curls

Pull Ups
Dips

Monday 3/6/17

Conditioning
10 - 1
Pull Up
Hang Squat Clean (95#)
Push Press

Partnered with Dude
5:38

Friday 3/3/17

Weightlifting Scramble

Snatch 225# (barely missed 245)

Clean & Jerk 255# (missed 275 jerk)

Thursday 3/2/17

Conditioning
Tested several Arnold workouts

Sunday 2/26/17

Weightlifting

PL Last Chance Meet

Snatch
106 / 106 / 109

Clean & Jerk
120 / 125 / 125

PR comp total but did not qualify

Friday 2/24/17

Weightlifting
Snatch
3 sets x 1 rep @ 92 kg

Clean & Jerk
3 sets x 1 rep @ 108 kg

Thursday 2/23/17

ROMWOD
Tyrannosaurus Rex

Wednesday 2/22/17

Weightlifting
Snatch
1 set x 1 rep @ 100 kg

Clean & Jerk
1 set x 1 rep @ 117 kg

Front Squat
2 sets x 1 rep @ 135 kg


Accessories
10 Ring Rows
10 L-Sit Leg Extensions
3 rounds

10 Supermans
10 Cross Crunch
10 Opposing Limb Arches
3 rounds


ROMWOD
Ankles to Shoulders

Tuesday 2/21/17

Conditioning
10 min Bike
10 min Row


ROMWOD
Swamp

Monday 2/20/17

Weightlifting
Snatch
1 set x 1 rep @ 100 kg

Clean & Jerk
1 set x 1 rep @ 121 kg


Accessories
50 m sled backwards (45#)
50 m sled forwards (45#)
5 L Pull Ups
5 rounds


ROMWOD
Flying High

Friday 2/17/17

Weightlifting
Power Clean + Split Jerk
6 sets x 2 reps @ 95 kg

Zombie Front Squat
5 sets x 3 reps @ 100, 110, 115, 110, 110 kg


Accessories
Back Extension Hold
6 sets x 20 sec hold with arms extended

Hanging Leg Raises
1 set x 10 reps

Hanging Leg Hold
1 set x 10 sec

Ab Wheel
1 set x 10 reps

Pull Overs
2 sets x 10 reps @ 20, 40#


ROMWOD
Sweet Sixteen

Thursday 2/16/17

ROMWOD
Poseidon


Conditioning
Swimming
50 yards every 90 sec (40-42 sec per)
20 rounds

Wednesday 2/15/17

Weightlifting
Power Snatch
6 sets x 2 rep @ 80 kg

Tempo Front Squat (3 sec down/3 sec up)
5 sets x 3 reps @ 90 kg


Accessories
3 Weighted Strict Pull Ups (35#)
10 DB Pull Overs (40#)
3 rounds


Conditioning
1 min ski
30 sec bike sprint
Rest 30 sec
5 rounds


ROMWOD
On the Shoulders of Giants

Tuesday 2/14/17

Weightlifting
Snatch
3 sets x 1 rep @ 97 kg
2 sets x 1 rep @ 100 kg
3 sets x 1 rep @ 103 kg


Accessories
Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps


ROMWOD
Flying Frogs

Monday 2/13/17

Messed around with some light Bandbell press variations

1 min ski

1 min row

6 rounds

ROMWOD

New York Minute

Sunday 2/12/17

Weightlifting
PL February Meet

Snatch
105 / 110 / 112

Clean & Jerk
120 / 125 / 125

PR comp total but first time going 2/6

Friday 2/10/17

Weightlifting
Snatch
1 set x 1 rep @ 80 kg

Power Snatch
1 set x 1 rep @ 80 kg

Power Clean + Jerk
2 sets x 1 rep @ 100 kg

Thursday 2/9/17

Weightlifting
Front Squat
2 sets x 1 rep @ 300#


Accessories
Tabata Row

Dumbbell Pull Overs
3 sets x 10 reps @ 35, 40, 45#

Tabata Row

250 m row
10 Push Ups
4 rounds

250 m row
5 Strict HSPU
4 rounds


ROMWOD
It's In the Details

Wednesday 2/8/17

Weightlifting
Openers
Snatch - 105
Clean & Jerk - 120

(Also a PR total)


Conditioning
1 min Ski
50 DUs
10 Bent Over DB Dlys (10#s)
20 sec Bandbell OH Hold (26#s/red bands)
3 rounds

20 DUs
8 Keg Rows
8 Keg Presses
3 rounds

Tuesday 2/7/16

Weightlifting
Snatch
3 sets x 1 rep @ 185#

Power Clean
3 sets x 1 rep @ 225#


ROMWOD
Kit and Caboodle

Monday 2/6/17

Weightlifting
Openers
Snatch - 100 (Missed 105 three times)
Clean & Jerk 114 (Missed 117 twice, wanted 120)


Conditioning
For Max Calories
1 min Bike
1 min Ski
3 rounds


ROMWOD
Big Picture

Saturday 2/4/17

Weightlifting
Muscle Clean
4 sets x 3 reps @ 40 kg

Clean & Jerk
3 waves x 1 rep @ 106, 111, 116 kg

Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 95 kg

Friday 2/3/17

Weightlifting
Played with some Muscle Cleans and Jerk technique work up to 80 kg for a few sets


Accessories
Strict Pull Ups
12 - 8 - 8 - 6


Conditioning
30 sec Airdyne
- 30 sec Rest -
30 sec Row
 - 30 sec Rest -
30 sec Ski
- 30 sec Rest -
10 rounds


ROMWOD
The Key

Thursday 2/2/17

ROMWOD
Thunderbird


Conditioning
Swimming
50 yards every 90 sec (40-42 sec per)
20 rounds

Wednesday 2/1/17

Weightlifting
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 40 kg

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 86 kg

Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 95 kg


Accessories
Strict Pull Ups
12 - 8 - 7 - 6


Conditioning
1 min Ski
1 min Bike
1 min Row
3 rounds


ROMWOD
Small Things Add Up

Tuesday 1/31/17

Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 110 kg

Jerk
5 sets x 2 reps @ 115 kg


Accessories
Kettlebell Thrusters
2 sets x 10 reps @ 44#s

1/2 Turkish Get Up + Oblique Sit Ups
2 sets x 5 reps each side @ 26#


BJJ
De La Riva Practice
Rolled 4 rounds of 5 min



Accessories
Trap Bar Deadlift from 2" deficit
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#

Single Leg Box Jumps
3 sets x 5 reps each leg @ 2" higher each set

Weighted Abs stuff

Rowing
30 sec hard / 30 sec slow
5 rounds


ROMWOD
Primed

Monday 1/30/17

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg

Snatch
3 waves x 1 rep @ 90, 93, 96 kg

Snatch Grip Push Press
5 sets x 3 reps @ 76 kg


Accessories
Banded March
3 sets x 60 sec

Strict Pull Ups
11 - 8 - 7 - 6


No Gi BJJ
Guillotine from butterfly
Rolled 5 rounds of 5 min


ROMWOD
Let's Roll

Saturday 1/28/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg

Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 93 kg

Friday 1/27/17

ROMWOD
Well Prepared


Weightlifting
Terrible day. Stopped early. Redoing tomorrow

Thursday 1/26/17

ROMWOD
Joan of Arc


Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds


Swimming
50 yards every 90 sec
25 rounds

Wednesday 1/25/17

Weightlifting
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 20, 30, 40, 50

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 84 kg

Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 90 kg


Accessories
Strict Pull Ups
11 - 8 - 6 - 6

Tuesday 1/24/17

Weightlifting
Power Clean + Clean from Block Below Knee
6 sets x 1 rep @ 107 kg

Jerk
5 sets x 2 reps @ 110 kg (Triceps were smoked)


Accessories
Double KB Thrusters
10 reps @ 44#s

Czech Get Up to Oblique Sit
5 reps each side @ 26#

2 rounds

Sumo Deadlift
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#

Single Leg Box Jumps
3 sets x 5 reps each leg with higher box each set

Rowing
30 sec on / 30 sec off
10 rounds


ROMWOD
The Whole Enchilada

Monday 1/23/17

ROMWOD
Lower Threes


Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 40, 40 kg

Snatch
3 waves x 1 rep @ 88, 91, 94
1 wave x 1 rep @ 91, 95, 100

Snatch Grip Push Press
5 sets x 3 reps @ 75 kg

Bottom Up Squat
1 set x 3 reps @ 135#
1 set x 3 reps @ 185#
1 set x 3 reps @ 205#


Accessories
Strict Pull Ups
11 - 7 - 6 - 6

Banded March
3 sets x 60 sec @ thick green w/ 3" lift

Power Clean
3 RM
250#


No Gi BJJ
Armbar from Butterfly
Rolled 5 rounds of 5 min


ROMWOD
Three's Company

Sunday 1/22/17

Conditioning
Messed around with a EMOM for about 40 or so min
Muscle Ups
Double Unders
Ski
Split Jumps
Burpees
Box Jumps
Strict Pull Ups


ROMWOD
Finish What You Start

Saturday 1/21/17

Accessories
Jerk Recoveries
6 sets x 2 reps @ 315#

Friday 1/20/17

Conditioning
10 cal Ski
10 cal Row
30 min AMRAP

No idea how many rounds


Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg

Tempo + Pause Front Squat
3 sec down and up + 2 sec pause
4 sets x 2 reps @ 90, 90, 90, 95 kg


Accessories
Strict Pull Ups
10 - 7 - 6 - 6


BJJ
Rolled 10 rounds of 3 min


ROMWOD
Timber

Thursday 1/19/17

ROMWOD
Hercules 2.0


Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds

Wednesday 1/18/17

Weightlifting
Snatch Balance
4 sets x 3 reps @ 20, 30, 40, 45 kg

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 82, 82, 82, 83, 84, 85 kg

Pause Front Squat
4 sets x 3 reps w/ 3 sec pause @ 90 kg


Accessories
1000 m Ski

Strict Pull Ups
10 - 7 - 6 - 5


Double Kettlebell Thrusters
10 reps @ 26, 35, 44#

Czech Get Up to Oblique Sit Up
5 reps each side @ 18#

3 rounds


Lateral Goblet Walk with Valgus Band
5 reps each side w/ 18#

Kettlebell Pull Over (3 Month position)
7 reps @ 26#

Single Arm Kettlebell Bench (3 Month position)
5 reps each side @ 44#

3 rounds


Double Unders
500 reps


ROMWOD
Need for Speed

Tuesday 1/17/17

Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 105 kg

Jerk
5 sets x 2 reps @ 112, 112, 112, 115, 120 kg


BJJ
De La Riva Practice
Rolled 5 rounds of 5 min


Accessories
Trap Bar Deadlift
1 set x 1 rep @ 425#
3 sets x 5 reps @ 275#

Box Jumps
1 set x 1 rep
1 set x 3 reps

Weighted Ab Stuff
Light Rear Flys
2K Row at easy pace (10:00)


ROMWOD
Halfway There

Monday 1/16/17

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 35, 40 kg

Snatch
3 waves x 1 rep @ 80. 82, 85% (86, 89, 92 kg)

Snatch Grip Push Press
5 sets x 3 reps @ 70 kg

Bottom Up Squat
5 sets x 3 reps @ 185#


Accessories
Double Unders
1000 reps

Strict Pull ups
11 - 6 - 5 - 4


ROMWOD
Sweet Spot

Saturday 1/14/17

Accessories
Stability Jerk Recovery
3 sets x 3 reps @ 4x26# KBs

Double Unders
500 reps


BJJ
Back Escape
Rolled 3 rounds of 5 min

Friday 1/13/17

Weightlifting
Power Clean + Clean
6 sets x 1 rep @ 110 kg

Jerk
5 sets x 2 rep @ 111 kg


Accessories
Double Unders
1000 reps

Strict Pull Ups
10 - 6 - 5 - 4

Thursday 1/12/17

ROMWOD
The Hun


Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds

Wednesday 1/11/17

Weightlifting

Power Snatch + Snatch

6 sets x 1 rep @ 82 kg

Tempo Front Squat (4 sec down/4 sec up)

4 sets x 3 reps @ 80 kg

Accessories

Double Unders

1500 reps (make up for 2 days)

Strict Pull Ups

10 - 6 - 4 - 4

ROMWOD

Flock of Pigeons

Tuesday 1/10/17

Weightlifting
Jerk Holds (2 sec in dip and split)
4 sets x 2 reps @ 71 kg

Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 70, 75 kg

Clean from Blocks Above the Knee
4 sets x 2 reps @ 106 kg


BJJ
De La Riva practice
Rolled 5 rounds of 5 min


Accessories
Sumo Deadlift
1 set x 1 rep @ 415#
3 sets x 5 reps @ 315#

Weighted Crunches

Box Jumps
1 set x 5 reps
1 set x 3 reps
1 set x 1 rep
*Increasing height each set*

Seated Dumbbell Shoulder Press
1 set x 5 reps @ 25s, 30s, 35s, 40s, 45s

Monday 1/9/17

Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 45, 50, 55, 55 kg

Snatch from Blocks Above Knee
4 sets x 2 reps @ 82 kg


Accessories
500 DUs

Strict Pull Ups
10 - 5 - 4 - 4


BJJ No Gi
Butterfly Sweep
Rolled 5 rounds of 5 min


ROMWOD
Play It Again

Saturday 1/7/17

Accessories
Bandbell Overhead Holds and Bench Press

Double Unders
500 reps


Conditioning
12 Burpees
35 Double Unders
5 rounds

4:32

Friday 1/6/17

Weightlifting
Power Clean + Clean
6 sets x 1 reps @ 109 kg

Jerk
5 sets x 2 reps @ 110 kg


Accessories
Kettlebell Walking Lunge
4 sets x 16 reps @ 44#x2

Supported Kettlebell Floor Press
3 sets x 5 reps each side @ 44#

Strict Pull Ups
9 - 5 - 4 - 4

Double Unders
500 reps


ROMWOD
Shoulders and More

Thursday 1/5/17

ROMWOD
Ares 2.0


Accessories
500 Double Unders

Wednesday 1/4/17

ROMWOD
Focus on Today


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

Tempo Front Squat (4 sec down / 4 sec up)
4 sets x 3 reps @ 70 kg


Accessories
Strict Pull Ups
9 - 5 - 4 - 3

50 Double Unders
5 Barbell Lat Sweeps (45#)
10 rounds


ROMWOD
Triple Play

Tuesday 1/3/17

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

Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg

Clean from Block Above Knee
4 sets x 2 reps @ 105 kg


BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min


Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs

Double Unders
500 reps

GHD Sit Ups
3 sets x 10 reps

Monday 1/2/17

Accessories
500 DUs

Strict Pull Ups
8 - 4 - 5 - 3


Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 40, 45, 50, 55 kg

Snatch from Blocks Above Knee
4 sets x 2 reps @ 80 kg


BJJ No Gi
Wheel Sweep
Rolled 5 rounds of 5 min


ROMWOD
Simply The Best

Sunday 1/1/17

ROMWOD
Twisted