Wendesday 1/31/18

Weightlifting
Mid Grip Snatch Balance
5 sets x 3 reps @ 60 kg

Eccentric Power Snatch
7 sets x 2 reps @ 70 kg

Back Squat
1 set x 4 reps @ 104
1 set x 4 reps @ 112
3 sets x 4 reps @ 120

Tuesday 1/30/18

Weightlifting
Push Press in Split
4 sets x 3 reps @ 40 kg

Pause Power Clean + Push Jerk + Split Jerk
5 sets x 1 + 1 + 1 reps @ 95 kg

Front Squat
2 sets x 5 reps @ 119 kg

Eccentric Snatch Pulls
3 sets x 3 reps @ 80 kg


ROMWOD
Stubborn

Monday 1/29/18

Weightlifting
High Hang Snatch
3 sets x 3 reps @ 50 kg

Snatch
2 reps @ 83 kg
7 min EMOM

Front Squat
1 set x 5 reps @ 98 kg
1 set x 5 reps @ 105 kg
1 set x 3 reps @ 112 kg
1 set x 1 rep @ 119 kg


Conditioning
10 cal Ski
50 DUs
5 C2B Pull Ups
5 T2B
4 rounds

8:49


Accessories
10 Glute Ham Raises
15 V-Ups
3 sets


BJJ No Gi
De La Riva to Bake Takes/Sweeps
Rolled 5 rounds of 5 min


ROMWOD
Relinquish

Saturday 1/27/18

BJJ
De La Riva to Back Take
Rolled 4 rounds of 5 min

Friday 1/26/18

Weightlifting
Clean + Jerk
2 + 1 reps @ 100 kg
Every 90 sec
7 sets

Clean Pull
5 sets x 3 reps @ 80 kg

Back Squat
1 set x 3 reps @ 96 kg
1 set x 3 reps @ 104 kg
6 sets x 3 reps @ 112 kg

Thursday 1/25/18

Weightlifting
Mid Grip Snatch Balance
5 sets x 3 reps @ 50 kg

Eccentric Power Snatch
7 sets x 2 reps @ 60 kg


ROMWOD
Outwork The Competition

Wednesday 1/24/18

Accessories
Front Squat
5 sets x 6 reps @ 205, 220, 235, 235, 235#


ROMWOD
Forward Thinking

Tuesday 1/23/18

Conditioning
10 DB Snatch (50#)
10 DB Over Burpees
10 T2B
11 min AMRAP

Partnered with Kyle R.

243 reps


Weightlifting
Push Press in Split
5 sets x 3 reps @ 40 kg

Pause Power Clean + Push Jerk + Split Jerk
6 sets x 1 + 1 + 1 reps @ 90 kg

Eccentric Snatch Pull
5 sets x 3 reps @ 70 kg


ROMWOD
Outwork The Competition

Monday 1/22/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 60 kg

Snatch
2 reps @ 80 kg
7 min EMOM

Front Squat
1 set x 3 reps @ 81 kg
1 set x 3 reps @ 88 kg
6 sets x 3 reps @ 95 kg


BJJ No Gi
Guard Sweep to De La Riva to Bake Take
Rolled 3 rounds of 5 min


ROMWOD
Simple But Significant

Sunday 1/21/18

ROMWOD
Constantly Changing

Saturday 1/20/18

BJJ
Guard Sweep to De La Riva to Back Take
Rolled 4 rounds of 5 min

Friday 1/19/18

Weightlifting
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 82 kg

Jerk Recoveries
5 sets x 3 reps @ 300#


Accessories
Front Squat
1 set x 2 reps @ 210#
1 set x 2 reps @ 240#
3 sets x 5 reps @ 255# (missed last rep of last set)

Thursday 1/18/18

Weightlifting
Clean & Jerk
1 rep @ 105 kg
12 min EMOM


Accessories
Glute Ham Raise
5 sets x 10 reps

Body Saw
5 sets x 6 reps

Wednesday 1/17/18

Accessories
Back Squat
1 set x 2 reps @ 255#
1 set x 2 reps @ 275#
3 sets x 2 reps @ 295#


ROMWOD
Forever Climbing

Tuesday 1/16/18

Weightlifting
Pause Power Clean
5 sets x 2 reps @ 95 kg

Jerk
5 sets x 3 reps @ 100 kg


Accessories
Hip Thrust
3 sets x 10 reps @ 95# w/ 3 sec pause

Rear Fly
3 min AMRAP
79 reps @ 2.5# plates


ROMWOD
Work Hard Feel Good

Monday 1/15/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 80 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 215#
1 set x 2 reps @ 230#
3 sets x 4 reps @ 245#


ROMWOD
Forged

Saturday 1/13/18

BJJ
Guard Triad
Rolled 4 rounds of 5 min

Friday 1/12/18

Weightlifting
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 80 kg

Jerk Recoveries
4 sets x 3 reps @ 315#

Wednesday 1/10/18

Weightlifting
Muscle Clean
3 sets x 3 reps @ 60 kg

Clean & Jerk
1 rep @ 102 kg
12 min EMOM

Front Squat
1 set x 2 reps @ 98 kg
1 set x 2 reps @ 105 kg
1 set x 3 reps @ 112 kg

Tuesday 1/9/18

Weightlifting
Pause Power Clean
5 sets x 2 reps @ 93 kg

Jerk
5 sets x 3 reps @ 90 kg


BJJ
Rolled 7 rounds of 2 min

Monday 1/8/18

Weightlifting
High Hang Snatch
4 sets x 3 reps @ 60 kg

Snatch
1 rep @ 82 kg
12 min EMOM

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


BJJ No Gi
Triad series form guard
Rolled 5 rounds of 5 min

Sunday 1/7/18

Weightlifting
Power Snatch from Blocks Below Knee
5 sets x 2 reps @ 70 kg

Jerk Recoveries
5 sets x 3 reps @ 305#

Back Squat
5 sets x 3 reps @ 120 kg

Saturday 1/6/18

BJJ
Guillotine from Half Guard
Rolled 3 rounds of 5 min

Friday 1/5/18

Weightlifting
Muscle Clean
4 sets x 3 reps @ 50 kg

Clean & Jerk
1 rep @ 100 kg
12 min EMOM

Thursday 1/4/18

Accessories
12 DB Pullovers (40#)
15 sec L-Hang
4 sets

Wednesday 1/3/18

Conditioning
10 cal Ski
10 cal Row
20 V-Ups
5 rounds


Weightlifting
Pause Power Clean
5 sets x 2 reps @ 90 kg

Jerk
5 sets x 3 reps @ 95 kg

Front Squat
5 sets x 3 reps @ 95 kg

Tuesday 1/2/18

Conditioning
20 cal AirDyne
20 KBS (44#)
10 T2B
4 rounds

9:45


Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 80 kg
12 min EMOM