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#
Friday, March 31, 2017
Thursday, March 30, 2017
Wednesday, March 29, 2017
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
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, March 28, 2017
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
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, March 27, 2017
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
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, March 26, 2017
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?)
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, March 25, 2017
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
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, March 24, 2017
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
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, March 22, 2017
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
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, March 21, 2017
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
"Guido"
21 - 15 - 9
Deadlift (200#)
Push Press (95#)
Burpee
6:54
BJJ
Rolled 10-15 rounds of 2-3 min
Monday, March 20, 2017
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
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, March 18, 2017
Friday, March 17, 2017
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
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, March 16, 2017
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
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, March 15, 2017
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
200 m Ski
200 m Row
10 T2B
5 rounds
10 Single Arm Kettlebell Deadlift (53#)
100' Sandbag Carry (80#)
5 min AMRAP
Friday, March 10, 2017
Wednesday, March 8, 2017
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
10 Good Mornings (bar + chain)
5/5 Fat Bat Strict Pull Ups/Hanging Leg Raise
30 sec Ski Sprint
4 rounds
Tuesday, March 7, 2017
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
3 Deadlift + 1 Power Clean
Worked up to 235#
Dumbbell Shoulder Presses
Superset with Rear Flys
Hamstring Curls
Pull Ups
Dips
Monday, March 6, 2017
Monday 3/6/17
Conditioning
10 - 1
Pull Up
Hang Squat Clean (95#)
Push Press
Partnered with Dude
5:38
10 - 1
Pull Up
Hang Squat Clean (95#)
Push Press
Partnered with Dude
5:38
Friday, March 3, 2017
Friday 3/3/17
Weightlifting Scramble
Snatch 225# (barely missed 245)
Clean & Jerk 255# (missed 275 jerk)
Thursday, March 2, 2017
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