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