BJJ
Guard Break to pass
Rolled 4 rounds of 5 min
Saturday, March 31, 2018
Friday, March 30, 2018
Friday 3/30/18
Accessories
Back Squat
5 sets x 5 reps @ 185#
DB Bench Press
3 sets x 8 reps @ 40# DBs
Strict Ring Pull Up
3 sets x 5 reps
Back Squat
5 sets x 5 reps @ 185#
DB Bench Press
3 sets x 8 reps @ 40# DBs
Strict Ring Pull Up
3 sets x 5 reps
Tuesday, March 27, 2018
Monday, March 26, 2018
Friday, March 23, 2018
Wednesday, March 21, 2018
Tuesday, March 20, 2018
Monday, March 19, 2018
Saturday, March 17, 2018
Friday, March 16, 2018
Wednesday, March 14, 2018
Wednesday 3/14/18
Weightlifting
Snatch
1 RM - 107 kg
Conditioning
"Dyer"
3 Power Clean (205#)
14 HSPU
9 Front Squat
2 Muscle Ups
23 min AMRAP
102 reps
Snatch
1 RM - 107 kg
Conditioning
"Dyer"
3 Power Clean (205#)
14 HSPU
9 Front Squat
2 Muscle Ups
23 min AMRAP
102 reps
Tuesday, March 13, 2018
Tuesday 3/13/18
Conditioning
10 cal Ski
10 cal Row
4 TGU (35#)
8 rounds
------------------
25 min walk w/ 20# vest
10 cal Ski
10 cal Row
4 TGU (35#)
8 rounds
------------------
25 min walk w/ 20# vest
Monday, March 12, 2018
Monday 3/12/18
Conditioning
10 cal Ski
10 cal Row
5 Stall Bar Leg Raises
10 SA KBS (35#)
10 rounds
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3K Bike
Weightlifting
Power Snatch
6 sets x 2 reps @ 77 kg
Snatch Push Press
5 sets x 3 reps @ 60 kg
Front Squat
2 sets x 3 reps @ 116 kg
Back Squat
2 sets x 3 reps @ 116 kg
10 cal Ski
10 cal Row
5 Stall Bar Leg Raises
10 SA KBS (35#)
10 rounds
------------------
3K Bike
Weightlifting
Power Snatch
6 sets x 2 reps @ 77 kg
Snatch Push Press
5 sets x 3 reps @ 60 kg
Front Squat
2 sets x 3 reps @ 116 kg
Back Squat
2 sets x 3 reps @ 116 kg
Sunday, March 11, 2018
Friday, March 9, 2018
Friday 3/9/18
Weightlifting
Clean & Jerk
3 waves x 1 rep @ 111, 115, 119 kg
Step Back Lunge
6 sets x 6 reps each leg @ 60 kg
Clean & Jerk
3 waves x 1 rep @ 111, 115, 119 kg
Step Back Lunge
6 sets x 6 reps each leg @ 60 kg
Thursday, March 8, 2018
Thursday 3/8/18
Conditioning
500 m Bike
20 KBS (35#)
12 Push Ups
5 rounds
Accessories
Stall Bar Hanging Leg Raise
5 sets x 5 reps
Sumo Deadlift from 3" Blocks
1 set x 1 rep @ 505#
500 m Bike
20 KBS (35#)
12 Push Ups
5 rounds
Accessories
Stall Bar Hanging Leg Raise
5 sets x 5 reps
Sumo Deadlift from 3" Blocks
1 set x 1 rep @ 505#
Wednesday, March 7, 2018
Wednesday 3/7/18
Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg
Front Squat
3 sets x 3 reps @ 124 kg
ROMWOD
Against The Flow
Snatch
3 waves x 1 rep @ 94, 96, 99 kg
Front Squat
3 sets x 3 reps @ 124 kg
ROMWOD
Against The Flow
Tuesday, March 6, 2018
Tuesday 3/6/18
Accessories
Bandbell Strict Press from Split
5 sets x 5 reps
KBS
5 sets x 20 reps @ 35#
Conditioning
10 cal Ski
30 DUs
3 Axle G2OH (165#)
15 V-Ups
14 min AMRAP
6 rnds + 47 reps
ROMWOD
Quality Counts
Bandbell Strict Press from Split
5 sets x 5 reps
KBS
5 sets x 20 reps @ 35#
Conditioning
10 cal Ski
30 DUs
3 Axle G2OH (165#)
15 V-Ups
14 min AMRAP
6 rnds + 47 reps
ROMWOD
Quality Counts
Monday, March 5, 2018
Monday 3/5/18
Weightlifting
Clean
6 sets x 2 reps @ 100, 110, 110, 110, 100, 100 kg
BTN Jerk
6 sets x 3 reps @ 90 kg
Conditioning
10 cal Row
10 cal Ski
10 cal Bike
10 V-Ups
5 rounds
5K Bike (Recovery)
11:51
Clean
6 sets x 2 reps @ 100, 110, 110, 110, 100, 100 kg
BTN Jerk
6 sets x 3 reps @ 90 kg
Conditioning
10 cal Row
10 cal Ski
10 cal Bike
10 V-Ups
5 rounds
5K Bike (Recovery)
11:51
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