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
Saturday, April 29, 2017
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
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
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
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
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)
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
Wednesday, April 19, 2017
Tuesday, April 18, 2017
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
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
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
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
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
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
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
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#
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
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
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
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
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
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