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