Wednesday 11/29/17

Weightlifting
Snatch
4 sets x 2 reps @ 90, 92, 90, 90 kg
3 sets x 1 rep @ 95, 98, 101 kg

Front Squat
5 sets x 4 reps @ 91, 98, 105, 105, 105 kg


Conditioning
Tabata AirDyne
89 cal

100 cal Ski
6:59

Tuesday 11/28/17

BJJ
Side control + Knee on belly + Back control + choke
Rolled 5 rounds of 5 min


Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 reps @ 100, 102, 104, 106, 108, 110 kg

Snatch Pull
5 sets x 3 reps @ 85 kg


Accessories
Strict HSPU (2" deficit)
30 reps

Monday 11/27/17

Weightlifting
Snatch
5 sets x 3 reps @ 80, 81, 82, 83, 84 kg

Back Squat
5 sets x 5 reps @ 105, 113, 128, 128, 128 kg


BJJ No Gi
Side control to knee on belly to back control
Rolled 5 rounds of 5 min

Saturday 11/25/17

Accessories
Front Squat
1 set x 3 reps @ 84 kg
1 set x 3 reps @ 91 kg
6 sets x 3 reps @ 98 kg

Friday 11/24/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 110, 103, 107 kg
4 sets x 1 rep @ 112, 117, 120, 124 kg

Push Press
5 sets x 4 reps @ 75 kg

Wednesday 11/22/17

Weightlifting
Snatch
4 sets x 2 reps @ 90, 91, 92, 93 kg
3 sets x 1 rep @ 97, 100, 101 kg

Back Squat
5 sets x 6 reps @ 105, 113, 120, 120, 120 kg


Accessories
Strict HSPU (1" deficit)
50 reps

Tuesday 11/21/17

Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 + 1 + 1 reps @ 90, 92, 94, 96, 98, 100 kg

Snatch Pull
5 sets x 3 reps @ 80 kg

Monday 11/20/17

Weightlifting
Snatch
5 sets x 3 reps @ 70 kg

Back Squat
8 sets x 3 reps @ 90, 100, 105, 105, 105, 105, 105, 105 kg


Conditioning
18 - 15 - 12 - 9
Power Clean (115#)
Push Ups

4:16

Friday 11/17/17

Weightlifting
Freeze Power Snatch
6 sets x 2 reps @ 70 kg

Power Clean
4 sets x 3 reps @ 100, 103, 106, 110 kg

Back Squat
2 sets x 2 reps @ 105, 120 kg
3 sets x 5 reps @ 120 kg


Accessories
Strict Dips
50 reps

Wednesday 11/15/17

Weightlifting
Snatch Balance (3 sec pause in hole)
4 sets x 3 reps @ 60 kg

Pause Snatch (2 sec off floor, 2 sec above knee, 2 sec in hole)
6 sets x 1 rep @ 80, 82, 84, 86, 88, 90 kg


Accessories
Front Squat
1 set x 2 reps @ 105 kg
1 set x 2 reps @ 112 kg
3 sets x 2 reps @ 120 kg

Strict HSPU
50  reps

Tuesday 11/14/17

Accessories
Back Squat
2 sets x 2 reps @ 105, 113 kg
6 sets x 4 reps @ 120 kg

Toes 2 Rings
10 sets x 10 reps


BJJ
First blood for about 45 min

Monday 11/13/17

Weightlifting
Power Clean + Clean
6 sets x 1 + 2 reps @ 100, 102, 104, 106, 108, 110 kg

Jerk Dip
5 sets x 4 reps @ 150 kg


Accessories
Ring Push Ups
5 sets x 10 reps

Body Saw
3 sets x 5 reps

Friday 11/10/17

Weightlifting
Freeze Power Snatch
6 sets x 2 reps @ 70 kg

Power Clean
4 sets x 3 reps @ 100, 102, 104, 106 kg

Front Squat
1 set x 2 reps @ 84 kg
1 set x 2 reps @ 91 kg
6 sets x 2 reps @ 98 kg


Accessories
Strict HSPU
50 reps

Thursday 11/9/17

BJJ No Gi
Rolled 8 rounds of 5 min

Wednesday 11/8/17

Weightlifting
Snatch Balance
4 sets x 3 reps @ 60 kg

Pause Snatch (2 sec off floor, 2 sec above knee, 2 sec in hole)
6 sets x 1 rep @ 81, 82, 83, 84, 85, 90 kg

Back Squat
2 sets x 2 reps @ 105, 112 kg
6 sets x 3 reps @ 120 kg


Accessories
Ring Pull Ups
50 reps

Tuesday 11/7/17

Accessories
Strict Press
1 RM - 130#

Push Press
2 RM - 200#

Floating Trap Bar Deadlift
5 sets x 5 reps @ 220#

Stall Bar Leg Raises
50 reps

Monday 11/6/17

Weightlifting
Power Clean + Clean
6 sets x 1 + 2 reps @ 100, 101, 102, 103, 104, 105 kg

Jerk Dip
4 sets x 4 reps @ 160 kg
1 set x 4 reps @ 165 kg

Back Squat
1 set x 6 reps @ 205#
1 set x 6 reps @ 225#
6 sets x 2 reps @ 245#


Accessories
Strict Pull Ups
50 reps

Saturday 11/4/17

Weightlifting
Muscle Snatch
5 sets x 3 reps @ 40, 41, 42, 43, 44 kg

Power Clean
4 sets x 3 reps @ 100, 101, 102, 103 kg

Thursday 11/2/17

Accessories
Back Squat
5 sets x 5 reps @ 91 kg


Conditioning
21 - 15 - 9
KBS (70#)
T2B

3:29

Wednesday 11/1/17

Weightlifting
Clean Pull + Power Clean + Front Squat
6 sets x 1 + 1 + 1 reps @ 90 kg

Jerk Holds (2 sec hold in split)
4 sets x 3 reps @ 60 kg


Accessories
Paralette Push Ups
5 sets x 10 reps