Tuesday 10/31/17

Weightlifting
Snatch Pull + Power Snatch
5 sets x 2 + 1 reps @ 70 kg

Tempo Pause Front Squat
4 sets x 3 reps @ 70 kg (3 sec down/2 sec pause)

Floating Trap Bar Deadlift
5 sets x 5 reps @ 200#


Accessories
50 Strict Pull Ups

Wednesday 10/25/17

Weightlifting
Snatch
1 set x 1 rep @ 85 kg

Clean & Jerk
1 set x 1 rep @ 100 kg

Monday 10/23/17

Weightlifting
Snatch
Opener - 100 kg

Clean & Jerk
Opener - 120 kg

Saturday 10/21/17

Weightlifting
Snatch
3 sets x 1 rep @ 95, 100, 100 kg

Power Clean + Push Press + Jerk
3 sets x 1 + 1 + 1 reps @ 78. 79, 80 kg

Floor Press
4 sets x 5 reps @ 50, 55, 60 kg

Friday 10/20/17

Weightlifting
Clean & Jerk
Weight of the Day - 120 (missed 124 twice)


Accessories
Sled Drag
50 m forward/50 m backward @ 25, 45, 70, 90, 115#

Wednesday 10/18/17

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 reps @ 93 kg

Tuesday 10/17/17

Conditioning
10 cal Ski
10 cal Row
5 Sandbag Over Shoulder (100#)
10 Fat Bar Hanging Leg Raises
4 rounds


50 m Sled Drag (2x45#) w/ KB Farmer Carry (2x18s)
50 m Sled Drag (2x45#) w/ KB Front Rack Carry (2x18s)
50 m Sled Drag (2x45#) w/ KB Overhead Carry (2x18s)
2 rounds

Monday 10/16/17

Weightlifting
Snatch
Weight of the Day - 101 kg (missed 104, 107, 109)

Friday 10/13/17

Weightlifting

Clean & Jerk

3 Waves x 1 rep @ 105, 108, 111 kg

Wednesday 10/11/7

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 rep @ 93 kg


Accessories
GHD Hip Extension
3 sets x 10 reps w/ 25# plate in chest

GHD Sit Ups
3 sets x 10 reps

Tuesday 10/10/17

Conditioning
Min 1: 30 Sec AirDyne (minimum 30 cals)
Min 2: 30 sec Yoke Zombie Hold (205#)
20 min EMOM


ROMWOD
Hungry Like A Wolf

Monday 10/9/17

Weightlifting
Snatch
3 waves x 1 reps @ 92, 94, 97 kg

Pause Zombie Squat
3 sets x 2 reps @ 195, 215, 220


BJJ No Gi
Duck Under Takedowns
Rolled 5 rounds of 5 min


ROMWOD
Deadly Weapon

Friday 10/6/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 100, 103, 107 kg

Pause Back Squat (3 sec)
4 sets x 2 reps @ 235#

Wednesday 10/4/17

Weightlifting
Power Snatch
5 sets x 1 rep @ 76 kg

Power Clean + Jerk
5 sets x 1 rep @ 92 kg

GHD Sit Up
5 sets x 10 reps

Hip Extensions
5 sets x 10 reps


ROMWOD
Make or Break (Shortened)

Tuesday 10/3/17

Gymnastics
Push Ups
3 sets x 3 reps

Xiaopeng Forward
3 sets x 5 reps each arm @ 10# DB

Ring Rows
3 sets x 3 reps

Bent Sideways Lat Stretch
3 sets x 15 sec each side

Forearm Plank
3 sets x 12 sec

Straddle Running Man
3 sets x 10 reps

Air Squat
5 sets x 10 reps

Kneeling Hip Circle
5 sets x 3 reps each leg

Bent Hollow Hold
5 sets x 60 sec

Cat - Cow
5 sets x 5 reps

Seated Russian Twist
4 sets x 30 reps @ 10# DB

Standing Hip Circle
4 sets x 5 reps each way

Tuck Up
4 sets x 15 reps

Stiff Legged Windwmill
4 sets x 5 reps each side @ 10# DB


ROMWOD
Moxie

Monday 10/2/17

Weightlifting
Snatch
3 waves x 1 rep @ 86, 89, 92 kg

Pause Front Squat (3 sec)
4 sets x 2 reps @ 205#

RDL
3 sets x 10 reps @ 135# (straps)

GHD Sit Ups
5 sets x 10 reps

GHD Hip Extensions
5 sets x 10 reps


BJJ No Gi
Single Leg defense + counter
Rolled 5 rounds of 5 min


ROMWOD
Pertinacity

Sunday 10/1/17

ROMWOD
One Step At A Time (Shortened)