Wednesday 5/31/17

Weightlifting
Freeze Power Clean + Front Squat
5 sets x 1 rep @ 90 kg


Accessories
Bent over Row
2 sets x 10 reps @ 45#

Scissor Rotations
2 sets x 10 reps each side

Three Month with Arm Lever
2 sets x 10 reps @ 45#

Tuesday 5/30/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 75, 75, 77, 77, 78

Snatch Grip Push Press
4 sets x 3 reps @ 60 kg


Accessories
100 m Sled Drag (25, 50, 75, 100, 75, 50, 25)
5 Fat Bar Strict Pull Ups

GHD Sit Ups
10 reps
Hanging Leg Raises
10 reps
2 rounds


BJJ
Armbar, Triangle, Omoplata practice
Triangle from scissor sweep fake
Rolled 5 rounds of 5 min

Saturday 5/27/17

BJJ
Arm Triangle + Side Ezeikel Choke
Rolled 4 rounds of 5 min

Friday 5/26/17

Weightlifting
Power Snatch
3 sets x 1 rep @ 80 kg

Power Clean + Jerk
3 sets x 1 rep @ 100 kg


Accessories
Single Leg RDL
3 sets x 8 reps each leg @ 25#

L-Sit
3 sets x 10 sec


BJJ
Drilled from Guard, Mount, and Takedowns
Takedown round robin

100 m Single Arm Gi Sled Drag (2x45#)
30 Single Leg Raises
ME Ring Dip Support
12 min AMRAP

1 min ME each station
Burpees
Ski
Push Ups
Plank
150# Sandbag Hold

Wednesday 5/24/17

Accessories
Deadlift
3 sets x 1 rep @ 325#

L-Sit
6 sets x 20 sec

Tuesday 5/23/17

Weightlifting
Jerk Dip
5 sets x 3 reps @ 140, 150, 160, 170, 182 kg

Jerk
4 sets x 2 reps @ 100 kg


Accessories
Seated Bandbell Strict Press
4 sets x 9 reps @ 2x25# + 2x15#

Pull Ups
6 sets x 5 reps


BJJ
Positional Drills
Triangle + Defense
Rolled 5 rounds of 5 min

Monday 5/22/17

Weightlifting
Snatch
5 sets x 1 rep @ 88 kg

Back Squat
3 sets x 5 reps @ 115 kg


BJJ No Gi
Single Leg Takedown Practice
Positional Rolling
Triangle Escape Practice
Rolled 5 rounds of 5 min

Friday 5/19/17

Weightlifting
Jerk
1 RM - 125 kg (1 kg PR)

Wednesday 5/17/17

ROMWOD
Hinge


Weightlifting
Clean + Front Squat
5 sets x 1 + 2 reps @ 100, 102, 103, 104, 105 kg

Tuesday 5/16/17

ROMWOD
Harmony


Weightlifting
Jerk
4 sets x 2 reps @ 105, 107, 109, 111 kg

Bandbell Strict Press
4 sets x 9 reps @ 2x26 + 2x18


Accessories
Strict Pull Up
2 sets x 10, 8 reps

Strict Dip
2 sets x 10 reps


BJJ
Throws for about 45 min
Triangle Practice
Rolled 5 rounds of 5 min

Monday 5/15/17

Weightlifting
Snatch
5 sets x 2 reps @ 80, 81, 82, 83, 83 kg

Back Squat
3 sets x 8 reps @ 90 kg


BJJ No Gi
Triangle Practice
Rolled for about 90 min


ROMWOD
Long Feather

Friday 5/12/17

Weightlifting
Jerk
5 sets x 1 rep @ 100 kg

Wednesday 5/10/17

ROMWOD
Amplitude


Weightlifting
Deficit Pause Clean
6 sets x 2 reps @ 90, 95, 100, 102, 100, 100

Step Back Lunge
3 sets x 8 reps each leg @ 135#


Accessories
Hanging Leg Raises
3 sets x 10 reps

Skin the Cat
1 rep

Tuesday 5/9/17

Weightlifting
Jerk Dip + Jerk
4 sets x 4 +1 reps @ 100 kg

Bandbell Bench Press
3 sets x 9 reps @ 4x26 + 2x18


BJJ
Drilled / Technique work for about an hour
Armbar defense + escape practice
Rolled 6 rounds of 5 min

Monday 5/8/17

Weightlifting
Russian Snatch Balance
2 sets x 5 reps @ 40 kg

Deficit Pause Snatch
5 sets x 2 reps @ 80 kg (1/5)

Back Squat
3 sets x 5 reps @ 105 kg


Accessories
Box Jump
3 sets x 5 reps @ 30"

L-Sit Knee Tucks
3 sets x 5 reps


Conditioning
30 sec sprint
15 sec walk
10 rounds


BJJ No Gi
Armbar practice
Rolled 5 rounds of 5 min

Sunday 5/7/17

Weightlifting
Power Snatch
1 RM - 95 kg (PR)

Power Clean + Jerk
1 RM - 115 kg (missed 120)

Front Squat
4 sets x 3 reps @ 107 kg


Accessories
Arm/Leg Extension in 3 Month
3 sets x 5 reps each arm

Landmine Presses in Split
3 sets x 5 reps @ bar


BJJ
Rolled 8 rounds of 5 min

Saturday 5/6/17

BJJ
Armbar from side control
Rolled 5 rounds of 5 min

Friday 5/5/17

Weightlifting
Pause Jerk (2 sec in dip)
5 sets x 3 reps @ 80, 82, 83, 84, 85

Bandbell Strict Press in Split
3 sets x 5 reps @ 2x10kg + 2x5kg


BJJ No Gi
Rolled 7 rounds of 5 min

Thrusday 5/4/17

ROMWOD
Argonaut

Wednesday 5/3/17

Weightlifting
Muscle Clean
3 sets x 5 reps @ 40, 50, 55 kg

Deficit Clean
6 sets x 2 reps @ 100, 100, 105, 105, 107, 107 kg

Step Back Lunge
3 sets x 8 reps each leg @ 135#


BJJ
9 rounds of 5 min straight


ROMWOD
Folding Lizard

Tuesday 5/2/17

Weightlifting
Push Press + Jerk
5 sets x 1 rep @ 90, 91, 95, 95, 97 kg (something like a 10 kg Push Press PR)

Seated on Floor Bandbell Strict Press
3 sets x 6 reps @ 2x26 + 2x18

Strict Pull Ups
3 sets x ME (9-8-6)

Strict Dips
2 sets x ME (10-10)


BJJ
Rolled 8 rounds of 5 min


ROMWOD
Split Twist

Monday 5/1/17

Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 40 kg

Deficit Snatch
5 sets x 2 reps @ 80 kg

Back Squat
3 sets x 5 reps @ 100 kg

Box Jump
5 sets x 5 reps @ 30"


BJJ No Gi
Armbar from Guard + Defense
Rolled 6 rounds of 5 min


ROMWOD
Fresh Start