Weightlifting
Snatch
10 sets x 1 rep @ 40 kg
Clean & Jerk
10 sets x 1 rep @ 60 kg
Accessories
1-2-3-4
Strict Pull Up
Strict HSPU
Conditioning
20 cal AirDyne
20 KBS (35#)
5 rounds
7:45
Sunday, December 31, 2017
Tuesday, December 26, 2017
Friday, December 22, 2017
Sunday, December 17, 2017
Thursday, December 14, 2017
Wednesday, December 13, 2017
Sunday, December 10, 2017
Friday, December 8, 2017
Friday 12/8/17
Weightlifting
Snatch
4 sets x 2 reps @ 80, 82, 84, 86 kg
3 sets x 1 rep @ 90, 95, 100 kg
Back Squat
4 sets x 3 reps @ 113, 128, 143, 143 kg
Tuesday, December 5, 2017
Tuesday 12/5/17
Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 + 1 +1 reps @ 90 kg
Snatch Pull
5 sets x 3 reps @ 70 kg
Power Clean + Jerk + Clean
6 sets x 1 + 1 +1 reps @ 90 kg
Snatch Pull
5 sets x 3 reps @ 70 kg
Monday, December 4, 2017
Monday 12/4/17
Weightlifting
Snatch
5 sets x 3 reps @ 78, 82, 83, 84, 85 kg
Back Squat
1 set x 2 reps @ 90 kg
1 set x 2 reps @ 105 kg
6 sets x 2 reps @ 113 kg
BJJ No Gi
Closed Guard to Back Control to Rear Naked
Rolled 4 rounds of 5 min
Snatch
5 sets x 3 reps @ 78, 82, 83, 84, 85 kg
Back Squat
1 set x 2 reps @ 90 kg
1 set x 2 reps @ 105 kg
6 sets x 2 reps @ 113 kg
BJJ No Gi
Closed Guard to Back Control to Rear Naked
Rolled 4 rounds of 5 min
Saturday, December 2, 2017
Saturday 12/2/17
Accessories
Back Squat
5 sets x 4 reps @ 113, 128, 135, 135, 135 kg
BJJ
Deon Seminar
Drilled sweeps from guard to cross collar choke variants
Back Squat
5 sets x 4 reps @ 113, 128, 135, 135, 135 kg
BJJ
Deon Seminar
Drilled sweeps from guard to cross collar choke variants
Friday, December 1, 2017
Friday 12/1/17
Weightlifting
Clean & Jerk
3 sets x 2 reps @ 102, 106, 108 kg
4 sets x 1 rep @ 113, 118, 121, 124 kg (PR)
Clean & Jerk
3 sets x 2 reps @ 102, 106, 108 kg
4 sets x 1 rep @ 113, 118, 121, 124 kg (PR)
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