Friday 6/30/17

Weightlifting
Power Clean + Push Jerk + 2 Split Jerk
Worked up to 94 kg

Split Squat w/ Farmer Hold
4 sets x 5 reps each leg @ 30# DB


Accessories
Hanging Leg Raise
3 sets x 10 reps

30' OH Bandbell Walk Backwards (2x18#)
30' OH Bandbell Walk Forwards
4 sets

Anti Rotation Banded Chest Press
3 sets x 10 reps each side @ red band

30 sec Seated Supinated CCBP w. red band
30 sec Seated Front Plate Raise (15#)
Rest 1 min
3 sets


Conditioning
1 min Row
2 min Rest 5 rounds

134 cal

Wednesday 6/28/17

BJJ
Rolled 5 rounds of 5 min


Weightlifting
Hang Power Clean + 2 Power Clean
4 set x 1 rep @ 100, 95, 96, 97

Step Back Lunge
1 RM each leg
255#

Tuesday 6/27/16

Accessories
5 Strict Pull Ups
10 Scorpion Kicks
5 Dips
5 Wall Angels
5 rounds

30' OH Bandbell Walk Backwards (4x18#)
30' OH Bandbell Walk Forwards
6 sets

5 Body Saws
5 sec Single Arm Plank each arm
20 sec Sandbag Hold (150#)
4 rounds


ROMWOD
Back For More (Shortened)

Monday 6/26/17

Weightlifting
Pause Snatch Pull + Above Kne Hang Snatch
7 sets x 1 rep 75, 77, 79, 81, 83, 85, 87 kg


Accessories
Sumo Deadlift
Heavy Single

435#


Conditioning
15 KBS (106#)
10 Wall Ball (20#)
5 Push Ups
9 min AMRAP

4 rounds + 6 reps


BJJ No Gi
De La Riva to X Guard to Sweep
Rolled 8 rounds of 5 min


ROMWOD
Triad On Repeat

Saturday 6/24/17

Conditioning
Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Strict Pull Ups
Rest 1 min
Tabata Push Ups
Rest 1 min
Tabata Cross Crunch


BJJ
Lasso guard + de la riva
Rolled 5 rounds of 5 min

Friday 6/23/17

Conditioning
5 G2OH (135#)
5 Bar Over Burpes
4 rounds

2:28


Weightlifting
Jerk Dip
Worked up to 3 reps @ 185 kg

Jerk
5 sets x 1 rep @ 100, 101, 102, 103, 104 kg

Wednesday 6/21/17

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

Tuesday 6/20/17

Conditioning
3 Strict HSPU
10 cal Row
3 Clusters (135#)
5 rounds

6:54


Accessories
Min 1: 10 Strict T2B
Min 2: 40 CCBP
Min 3: 6 Strict Pull Ups
4 rounds

50 m Sled Drag @ 45# w/ 26# Kettlebells Farmer Carry
50 m Sled Drag @ 45# w/ 26# Kettlebells Front Rack Carry
50 m Sled Drag @ 45# w/ 26# Kettlebells Overhead Carry
7 rounds


BJJ
Guillotine Defense
Ten finger choke
Rolled 5 rounds of 5 min

Monday 6/19/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 70, 75, 80, 83, 85 kg

Snatch Grip Push Press
4 sets x 5 reps w/ 3 sec negative @ 50 kg


Accessories
Body Saw
3 sets x 5 reps

V-Ups
3 sets x 15 reps


BJJ No Gi
Guillotine Defense
Ten Finger Choke
Rolled 5 rounds of 5 min

Wednesday 6/14/17

Weightlifting
Freeze Power Clean + Front Squat
3 set x 1 rep @ 90, 95, 100 kg

Tuesday 6/13/17

Accessories
Landmine Chest Press
5 sets x 15 reps

Reverse EZ Bar Curls
5 sets x 10 reps

Landmine Rows
2 sets x 10 reps w/ 3 sec hold at top

Banded Tricep Extensions
2 sets x 30 reps

L-Sit Knee Tuck
6 sets x 20 sec

100 m Sled Drag (1x45#)
1-5 Pull Ups/Dips


BJJ
Takedown and position practice
Guillotine Practice
Rolled 4 rounds of 5 min

Monday 6/12/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
5 sets x 1 rep @ 75, 77, 78, 80, 81 kg

Snatch Grip Push Press (3 sec negative)
4 sets x 3 reps @ 50 kg


Accessories
Body Saw
5 reps

1 Arm Plank with Feet in Rings
5 sec each side

Sandbag Hold
30 sec @ 150#
6 sets


Conditioning
100 m run
5 Burpees
10 min EMOM


BJJ No Gi
Guillotine Practice
Rolled 5 rounds of 5 min

Friday 6/9/17

Weightlifting
Jerk Dip
1 set x 1 rep @ 190 kg

Jerk
5 sets x 1 rep @ 80 kg


BJJ
Positional Work/Rolling


Accessories
Turkish Get Ups
26#
7 min AMRAP

10 Single Arm Kettlebell Swings
20 min EMOM

Thursday 6/8/17

Conditioning
10 Wall Ball (20#)
100 m run
10 Burpees
7 rounds

11:04


1 Deadlift (315#)
2 Muscle Ups
3 Cleans (185#)
4 HSPU
8 min AMRAP

10 rounds, Team of 3 with Aaron and Dude

Wednesday 6/7/17

Weightlifting
Freeze Power Clean + Front Squat
5 sets x 1 rep @ 95 kg


Accessories
Bent Over Row
3 sets x 10 reps @ 45#

Scissor Kicks
3 sets x 10 reps each leg

Three Month with Arm Lever
3 sets x 10 reps @ 35#

Tuesday 6/6/17

Conditioning
5 Dumbbell Strict Press (40#s)
200 m run
13 min AMRAP

9 rounds + 50 m


Accessories
L-Sit
6 sets x 20 sec

Sandbag Hold
3 sets x 90 sec @ 150#


Conditioning
1 min Ski
1 min Row
10 rounds


BJJ
Triangle Armbar combo practice
Rolled 5 rounds of 5 min

Monday 6/5/17

Weightlifting
Pause Snatch Pull + Power Snatch from Deficit
6 sets x 1 rep @ 75, 76, 77, 78, 79, 80 kg

Snatch Grip Push Press
4 sets x 3 reps @ 65 kg


Accessories
GHD Sit Ups
3 sets x 10 reps

Strict Pull Ups
3 sets x 5 reps

Alternating Dumbbell Strict Press
7 sets x 5 reps each arm @ 10, 15, 20, 25, 30, 35, 40# DBs

Banded RDL
7 sets x 10 reps


BJJ No Gi
Takedown Practice
Triangle to Armbar Practice
Rolled 7 rounds of 5 min

Saturday 6/3/17

BJJ
Omplata Defense
Rolled 4 rounds of 5 min

Friday 6/2/17

Weightlifting
Jerk with 3 sec hold in split
3 sets x 1 rep @ 100 kg


Accessories
50 m Sprint
3 sets (average about 6ish sec)

Single Arm Dumbbell Press with Kettlebell Rack Hold
44# KB
3 sets x 8 reps each arm @ 30, 35, 40# DB
- Superset -
5 Strict Hanging Leg Raises

Body Saw
3 sets x 5 reps
- Superset -
100 m sled pull