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
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