Wednesday 8/30/17

Weightlifting
Jerk (pause in Split) + Jerk
4 sets x 1+1 rep @ 110, 112, 113, 114 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 6 reps @ 145, 165, 185, 205#

Front Foot Elevated Kettlebell Front Rack Split Squat (3:0:X:1)
3 sets x 6 reps each leg @ 44s

Strict Chest to Bar Pull Up
3 sets x 30 sec AMRAP @ 6, 7, 7

Single Leg Barbell Glute Bridge (1:1:X:1)
3 sets x 8 reps each leg @ 35#

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
3 sets x 6 reps each arm @ 25#


Conditioning
3 Wall Climbs
10 m Seated Sled Drag Face Pull (2x45#)
20 sec Ring Support
10 m Single Arm Farmer Carry each arm (80#)
10 min AMRAP

3 rounds

Tuesday 8/29/17

Accessories
Seated Box Jump
Work up to challenging single @ 48.5"

Seated Box Jump
2 sets x 2 reps @ 46"

Segmented Clean Pull + Segmented Power Clean
5 sets x 2+2 reps @ 95, 105, 115, 125, 135#

Clean Grip Deadlift (2:1:1:1)
4 sets x 2 reps @ 235, 255, 275, 295#


Conditioning
15 KBS (70#)
10 Squat Thrusts
15 Toes to Rings
20 cal Row
4 rounds


BJJ
Rolled 6 rounds of 5 min

Monday 8/28/17

Weightlifting
Hang Snatch + Snatch
Worked up to 90 kg


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#

Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#

Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#

Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#

Body Say (2:0:2:0)
3 sets x 8 reps


Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds


ROMWOD
Winning

Sunday 8/27/17

ROMWOD
Choose Happy

Saturday 8/26/17

Accessories
Back Squat (2:0:X:0)
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
1 set x 1 rep @ 285#
1 set x 3 reps @ 255#
1 set x 2 reps @ 275#
1 set x 1 rep @ 295#

Split Stance RDL (3:1:1:1)
5 sets x 6 reps each leg @ 85, 90, 95, 100, 105#

6" Deficit Step Back Lunge (Kettlebell Front Rack)
5 sets x 10 reps @ 35s, 44s, 53s, 53s, 53s

Side Star Plank w/ Dumbell in top hand
4 sets x 20 sec each side @ 20, 25, 30, 35#

Alt Dumbbell Curl and Press
4 sets x 6 reps each arm @ 20s, 25s, 30, 35s

Friday 8/25/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)


Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#

Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#

Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s

Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11

Chest to Ring Hold
3 sets x 37, 40, 30 sec


Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds

Wednesday 8/23/17

Weightlifting
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)

Jerk with 3 sec pause in split
Worked up to 100 kg for a double


Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#

Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s

Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#

Single Leg GHD Hip Extension
4 sets x 5 reps each leg

Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs


Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP

2 rounds + 1 walk

Tuesday 8/22/17

Accessories
Tall Box Jump
Worked up to 38"

Segmented Clean Pull
5 sets x 4 reps @ 135, 145, 155, 165, 185#

Clean Grip Deadlift (3:1:1:1)
4 sets x 3 reps @ 205, 225, 245, 265#


Conditioning
4 Hang Power Cleans *Below knee* (95, 115, 135, 155, 185#)
8 Burpees
12 Toes 2 Bar
18 cal AirDyne
Rest 90 sec
5 rounds


BJJ
Guard Break/Pass/Breadcutter
Rolled 5 rounds of 5 min


ROMWOD
Prone For Greatness

Monday 8/21/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 86 kg

Front Squat
1 RM - 130 kg, missed 137


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 10 reps @ 75#
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#

Prone Barbell Row (2:1:X:1)
3 sets x 8 reps @ 65, 85, 105#
1 set x 6 reps @ 115#

Single Arm Kettlebell Overhead Lunge
3 sets x 6 reps each arm @ 35, 44, 53#

Seated Sled Drag Face Pull
3 sets x 12 m @ 1x45, 2x45, 3x45#

Rower Pike Ups (2:1:2:1)
3 sets x 10 reps


Conditioning
30 sec Kettlebell Front Rack Wall Sit (35s, 44, 53s, 53s)
Rest 15 sec
30 sec Ring Plank (feet elevated 30")
Rest 15 sec
8 Preacher Curls (2:01:1) (20# DB)
Rest 60 sec
4 sets


BJJ No Gi
Toe Hold from De La Riva
Rolled 5 rounds of 5 min


ROMWOD
Dorsal

Saturday 8/19/17

BJJ
Knee bar from standing
Rolled 5 rounds of 5 min


Accessories
Back Squat (2:0:X:1)
1 set x 4 reps @ 215#
1 set x 3 reps @ 235#
1 set x 2 reps @ 255#
1 set x 4 reps @ 225#
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#

Seated Good Morning (3:1:1:1)
4 sets x 6 reps @ 65, 85, 105, 125#

Star Plank
3 sets x 30 sec each side

Friday 8/18/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#

Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#

Dumbbell Bench Press (3:0:X:0)
3 sets x 8 reps @ 40s, 50s, 60s

Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11

Chin Over Bar Hold
2 sets x 30 sec


Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds

Wednesday 8/16/17

Weightlifting
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)

Jerk with 3 sec pause in split
Worked up to 97 kg for a double


Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)

Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs

Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB


Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP

3 rounds


ROMWOD
D3

Tuesday 8/15/17

Accessories
Clean Deadlift (3:1:1:1)
4 sets x 5 reps @ 135, 155, 175, 195#

Clean Pull from Below Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#


Conditioning
6 Hang Power Cleans (135, 145, 155, 165, 185)
6 Burpee Box Jumps (30")
12 Toes 2 Rings
18 cal Row (1:14, 1:04, 0:54, 0:50, 0:42)
Rest 90 sec
5 rounds

Monday 8/14/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 84 kg


Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs

Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs

Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs

Ring Face Pull
3 sets x 10 reps

Plank Waves
3 sets x 60 sec


Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds


ROMWOD
Watering Can

Sunday 8/13/17

ROMWOD
Fifty-Fifty

Saturday 8/12/17

BJJ
Knee Bar variants from Half Guard
Rolled 4 rounds of 5 min


Accessories
Good Morning (3:1:1:1)
4 sets x 6 reps @ 74, 95, 105, 115#

Side Plank Clamshells
4 sets x 6 reps each leg w/ 3 sec pause at top

Back Squat (2:0:X:1)
5 sets x 2 reps @ 185, 205, 225, 245, 265#

Deficit Reverse Lunge (KB Front Rack) (1x45,1x25)
3 sets x 6 reps each leg @ 26s, 35s, 44s
1 set x 4 reps each leg @ 53s

Wall Deadbug
4 sets x 60 sec

Max Side Plank
1:47 each side

Friday 8/11/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 102 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee)
4 sets x 2+2 reps @ 75, 85, 95, 100#

Seated Behind the Neck Press (3:1:X:1)
4 sets x 6 reps @ 55, 65, 75, 85#

Glute Bridge Dumbbell Bench Press (2:0:X:1)
3 sets x 8 reps @ 40s, 50s, 60s

Ring Push Ups
3 sets x 20 sec ME @ 15, 16, 13 reps

Ring Row Hold
3 sets x 45 sec


Conditioning
20 cal Row
16 KBS (70#)
12 Single Arm DB Push Press (50#)
12 Rower Pike Ups
Rest 90 sec
4 sets

Wednesday 8/9/17

Weightlifting
Jerk Recovery
Triples, worked up to 365#

Jerk with 3 sec pause in split
Worked up to 95 kg for a double


Accessories
Back Squat (3:1:X:1)
5 sets x 2.2 reps @ 135, 145, 155, 165, 185# (15 sec between doubles)

Bulgarian Split Squat (3:0:X:1)
1 set x 8 reps each leg @ 40# DBs
1 set x 7 reps each leg @ 50# DBs
1 set x 6 reps each leg @ 60# DBs

Strict Pull Up
3 sets x Max Singles in 30 sec (8, 9, 9)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each side @ 40, 50, 60, 60# DB

Seated Single Arm Arnold Press (2:1:1:2)
2 sets x 8 reps each arm @ 20, 25# DB
2 sets x 6 reps each arm @ 30# DB


Conditioning
10 m Seated Sled Drag Face Pull (1x45#)
10 m DB Bear Crawl (20# DBs)
10 Ring Rows (1 sec hold at top)
10 Strict Toes 2 Rings
20 m 2 arm KB Overhead Carry (35# KBs)
12 min AMRAP

3 rounds + Bear Crawl

Tuesday 8/8/17

Accessories
Halting Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 185, 215, 235, 255, 275#

Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#


Conditioning
15 KBS (70#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps
200 m run
Rest 90 sec
5 rounds


BJJ
Rolled for about 45 min
Drilled Heel Hook/Ankle Lock variation
Rolled 6 rounds fo 5 min

Monday 8/7/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 82 kg

Step Back Lunge
1 set x 6 reps each leg @190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230#
1 set x 2 reps each leg @ 245#


Accessories
Glute Bridge Alternating Dumbbell Bench Press (3:0X:0)
1 set x 8 reps each arm @ 30#s
1 set x 7 reps each arm @ 40#s
1 set x 6 reps each arm @ 50#s
1 set x 5 reps each arm @ 60#s

Supinated Barbell Bent Over Row (2:1:X:1)
1 set x 8 reps @ 65#
1 set x 7 reps @ 75#
1 set x 6 reps @ 85#
1 set x 5 reps @ 95#

Lateral Box Walk Overs (5x45#)
3 sets x 12 reps @ 20#, 35#, 40# DBs

Supinated Ring Row (2:1:X:1)
3 sets x 10 reps

Weighted Plank (forearms, feet on 12" box)
3 sets x 60 sec @ 25#, 45#, 70#


Conditioning
30 sec each side Single Leg Wall Sit
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (50# DBs)
3 sets


BJJ No Gi
Rolled for about 45 min
Drilled Guard to X Guard to Knee Bar
Rolled 5 rounds of 5 min

Saturday 8/5/17

BJJ
Ankle Lock defense from standing to Omoplata
Rolled 4 rounds of 5 min


Accessories
Kang Squat (2:1:1:1)
4 sets x 3 reps @ 85, 105, 125, 135#

GHD Hip Extensions (3:0:2:1)
4 sets x 6 reps @ 20, 25, 30, 35# DB at chest

Back Squat (2:0:X:1)
5 sets x 3 reps @ 155, 175, 195, 215, 225#

RNT Reverse Lunge (w/ DB OH) (2:0:X:1)
4 sets x 6 reps each leg @ 20#, 30#, 40#, 50# DB

Supine Leg Lowering (4:1:1:1)
4 sets x 8 reps

Kettlebell Side Plank
4 sets x 45 sec each side @ 26# KB

Friday 8/4/17

Weightlifting
Jerk Recovery
Triples, worked up to 355#

Jerk with 3 sec pause in split
Worked up to 90 kg for a double


Accessories
Hang Muscle Snatch
4 sets x 5 reps @ 65, 75, 85, 95#

Z Press
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#
1 set x 2 reps @ 115#

Incline Dumbbell Bench Press (4:0:X:0)
1 set x 5 reps @ 40#s
1 set x 4 reps @ 50#s
1 set x 3 reps @ 60#s

Strict Dips (2:1:X:1)
1 set x 6 reps
1 set x 5 reps
1 set x 4 reps

Dumbbell Row (2:1:X:1)
3 sets x 6 reps each arm @ 40#, 50#, 60#


Conditioning
200 m Run
12 Unbroken Deadlifts (135, 155, 175, 195#
8 KB Push Press (2x26#s)
20 m KB OH Walk (2x26#
40 sec Ring Plank (feet elevated)
Rest 90 sec
4 rounds

17:40 (moving at pretty easy pace)

Wednesday 8/2/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 100 kg


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 165, 185, 205#
2 sets x 2 reps @ 225, 245#

RNT Split Squat KB Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26#s + blue band

Strict Chest to Bar Pull Up (2:1:X:1)
4 sets x 4 reps w/ blue band assistance

Single Arm Cross Body RDL (3:1:1:1)
3 sets x 8 reps each arm @ 35# DB

Seated Arnold Press
3 sets x 8 reps @ 20# DBs


Conditioning
30 m Reverse Sled Drag (2x45#)
30 sec Ring Plank
5 Renegade Rows (20# DBs)
10 GHD Sit Ups
30 m Overhead Carry (30# DBs)
11 min AMRAP

3 rounds + 2 Rows

Tuesday 8/1/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245, 255, 265, 275, 285#

Deadlift from Below Knee Blocks
5 sets x 3 reps @ 405, 415, 425, 435, 445# (straps)


Conditioning
10 Sumo Deadlift High Pulls (65, 75, 85, 95, 105#)
Rest 15 sec
20 Russian Twists (20# ball)
Rest 15 sec
5 Box Jump Overs (30, 32, 34, 36, 38")
Rest 15 sec
18 cal Row
Rest 90 sec
5 rounds