Tuesday, January 31, 2017

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, January 30, 2017

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, January 28, 2017

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, January 27, 2017

Friday 1/27/17

ROMWOD
Well Prepared


Weightlifting
Terrible day. Stopped early. Redoing tomorrow

Thursday, January 26, 2017

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, January 25, 2017

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, January 24, 2017

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, January 23, 2017

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, January 22, 2017

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, January 21, 2017

Friday, January 20, 2017

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, January 19, 2017

Thursday 1/19/17

ROMWOD
Hercules 2.0


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

Wednesday, January 18, 2017

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, January 17, 2017

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, January 16, 2017

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, January 14, 2017

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, January 13, 2017

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, January 12, 2017

Thursday 1/12/17

ROMWOD
The Hun


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

Wednesday, January 11, 2017

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, January 10, 2017

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, January 9, 2017

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, January 7, 2017

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, January 6, 2017

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, January 5, 2017

Wednesday, January 4, 2017

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, January 3, 2017

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, January 2, 2017

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