Conditioning
500 m BikeErg
8 KB Push Press (35s)
8 T2B
5 rounds
9:48
100 m Single Arm Williams Sled Drag
2 rounds
100 m Williams Sled Drag
Tuesday, February 27, 2018
Monday, February 26, 2018
Monday 2/26/18
Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg
Front Squat
3 sets x 3 reps @ 123 kg
2 sets x 1 rep @ 131 kg
Snatch
3 waves x 1 rep @ 94, 96, 99 kg
Front Squat
3 sets x 3 reps @ 123 kg
2 sets x 1 rep @ 131 kg
Saturday, February 24, 2018
Thursday, February 22, 2018
Thursday 2/22/18
Weightlifting
Snatch Balance
4 sets x 3 reps @ 60 kg
Power Snatch + Snatch from deficit
6 sets x 1 rep @ 80, 85, 87, 92, 94, 96 kg (1 kg PR Power Snatch)
Front Squat
6 sets x 2 reps @ 102 kg
Conditioning
5K BikeErg
10:53
Snatch Balance
4 sets x 3 reps @ 60 kg
Power Snatch + Snatch from deficit
6 sets x 1 rep @ 80, 85, 87, 92, 94, 96 kg (1 kg PR Power Snatch)
Front Squat
6 sets x 2 reps @ 102 kg
Conditioning
5K BikeErg
10:53
Tuesday, February 20, 2018
Tuesday 2/20/18
Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 + 1 reps @ 105 kg
Jerk
4 sets x 2 reps @ 110, 112, 114, 116
Conditioning
1000 m BikeErg
1:43.7
ROMWOD
Precision Cut
Power Clean + Clean from Below Knee Blocks
6 sets x 1 + 1 reps @ 105 kg
Jerk
4 sets x 2 reps @ 110, 112, 114, 116
Conditioning
1000 m BikeErg
1:43.7
ROMWOD
Precision Cut
Monday, February 19, 2018
Monday 2/19/18
Weightlifting
Snatch
3 waves x 1 rep @ 88, 91, 94 kg
Back Squat
1 set x 3 reps @ 112 kg
1 set x 3 reps @ 128 kg
2 sets x 3 reps @ 136 kg
Snatch
3 waves x 1 rep @ 88, 91, 94 kg
Back Squat
1 set x 3 reps @ 112 kg
1 set x 3 reps @ 128 kg
2 sets x 3 reps @ 136 kg
Saturday, February 17, 2018
Saturday 2/17/18
Conditioning
Morelli & Joering EOW
Partner
54 Wall Ball (20#)
10 Deadlift (225#)
29 Bar Over Burpees
16 Cal AirDyne
39 KBS (70#)
2 Bar Muscle Up
18 min AMRAP
429 reps w/ Dude
Morelli & Joering EOW
Partner
54 Wall Ball (20#)
10 Deadlift (225#)
29 Bar Over Burpees
16 Cal AirDyne
39 KBS (70#)
2 Bar Muscle Up
18 min AMRAP
429 reps w/ Dude
Friday, February 16, 2018
Friday 2/16/18
Weightlifting
Front Squat
1 RM - 145 kg (5 kg PR)
Power Clean + Jerk
9 sets x 1 rep @ 90 kg
Snatch Grip Push Press
4 sets x 3 reps @ 70 kg
Front Squat
1 RM - 145 kg (5 kg PR)
Power Clean + Jerk
9 sets x 1 rep @ 90 kg
Snatch Grip Push Press
4 sets x 3 reps @ 70 kg
Wednesday, February 14, 2018
Wednesday 2/14/18
Weightlifting
Power Clean + Clean from Below Knee Blocks
6 sets x 1 rep @ 100 kg
Jerk
5 sets x 2 reps @ 110, 115, 115, 110, 110
Power Clean + Clean from Below Knee Blocks
6 sets x 1 rep @ 100 kg
Jerk
5 sets x 2 reps @ 110, 115, 115, 110, 110
Tuesday, February 13, 2018
Tuesday 2/13/18
Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg
Snatch
3 waves x 1 rep @ 88, 91, 94 kg
Muscle Snatch
4 sets x 3 reps @ 40 kg
Snatch
3 waves x 1 rep @ 88, 91, 94 kg
Monday, February 12, 2018
Saturday, February 10, 2018
Saturday 2/10/18
BJJ
Grip Fighting
Takedown Practice
Rolled 5 rounds of 5 min
Awarded first stripe
Weightlifting
Muscle Clean
3 sets x 3 reps @ 40 kg
Clean & Jerk
1 rep @ 110 kg
12 min EMOM
Grip Fighting
Takedown Practice
Rolled 5 rounds of 5 min
Awarded first stripe
Weightlifting
Muscle Clean
3 sets x 3 reps @ 40 kg
Clean & Jerk
1 rep @ 110 kg
12 min EMOM
Thursday, February 8, 2018
Thursday 2/8/18
Weightlifting
Snatch
5 sets x 1 rep @ 88 kg
Clean & Jerk
5 sets x 1 rep @ 105 kg
Front Squat
1 set x 2 reps @ 133 kg
Snatch
5 sets x 1 rep @ 88 kg
Clean & Jerk
5 sets x 1 rep @ 105 kg
Front Squat
1 set x 2 reps @ 133 kg
Wednesday, February 7, 2018
Tuesday, February 6, 2018
Tuesday 2/6/18
Weightlifting
Pause Power Snatch + OHS
5 sets x 1 + 1 reps @ 70 kg
Pause Power Clean
5 sets x 2 reps @ 90 kg
Jerk
5 sets x 3 reps @ 90 kg
ROMWOD
More Than Want
Pause Power Snatch + OHS
5 sets x 1 + 1 reps @ 70 kg
Pause Power Clean
5 sets x 2 reps @ 90 kg
Jerk
5 sets x 3 reps @ 90 kg
ROMWOD
More Than Want
Monday, February 5, 2018
Monday 2/5/18
Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg
Snatch
1 rep @ 85 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 85 kg
1 set x 2 reps @ 95 kg
6 sets x 2 reps @ 105 kg
Conditioning
5 Deadlift (245#)
5 Bar Over Burpees
5 rounds
1:41
BJJ No Gi
Rolled 13 rounds of 3 min
High Hang Snatch
4 sets x 3 reps @ 50 kg
Snatch
1 rep @ 85 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 85 kg
1 set x 2 reps @ 95 kg
6 sets x 2 reps @ 105 kg
Conditioning
5 Deadlift (245#)
5 Bar Over Burpees
5 rounds
1:41
BJJ No Gi
Rolled 13 rounds of 3 min
Saturday, February 3, 2018
Friday, February 2, 2018
Friday 2/2/18
Weightlifting
Clean + Jerk
2 + 1 reps @ 105 kg
Every 90 sec
7 sets
Accessories
Front Squat
1 set x 4 reps @ 105 kg
1 set x 2 reps @ 119 kg
2 sets x 4 reps @ 125 kg
Clean + Jerk
2 + 1 reps @ 105 kg
Every 90 sec
7 sets
Accessories
Front Squat
1 set x 4 reps @ 105 kg
1 set x 2 reps @ 119 kg
2 sets x 4 reps @ 125 kg
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