Saturday, April 29, 2017

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, April 28, 2017

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, April 26, 2017

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, April 25, 2017

Tuesday 4/25/17

Weightlifting
Jerk
5 sets x 2 reps @ 100 kg

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

Monday, April 24, 2017

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, April 22, 2017

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, April 21, 2017

Friday 4/21/17

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

Wednesday, April 19, 2017

Wednesday 4/19/17

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
3 sets x 1 rep @ 110 kg

Tuesday, April 18, 2017

Tuesday 4/18/17

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

Rock Climbing
4 ascents

Monday, April 17, 2017

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, April 15, 2017

Friday, April 14, 2017

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, April 13, 2017

Thursday 4/13/17

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

Wednesday, April 12, 2017

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, April 11, 2017

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, April 10, 2017

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, April 8, 2017

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, April 7, 2017

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, April 6, 2017

Thursday 4/6/17

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

Wednesday, April 5, 2017

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, April 4, 2017

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, April 3, 2017

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, April 1, 2017