Monday 4/30/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Snatch Pull
3 sets x 3 reps @ 225# w/ straps

Tempo Back Squat
4:2:4:2
5 sets x 3 reps @ 135#


Accessories
Walk w/ 20# vest
40 min (about 2.5 miles)

Strict Pull Ups
12 - 9 - 7 - 7


BJJ No Gi
Guard Pass
Rolled 5 rounds of 5 min

Friday 4/27/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 235#

Back Squat
3 sets x 10 reps @ 135#


Accessories
Strict Pull Ups
12 - 9 - 7 - 6

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s

CCBP
3 sets x 50 reps

Hollow Hold
5 sets x 20 sec

10 min BikeErg
4300 m


ROMWOD
Depth Matter In Life And Squats

Wednesday 4/25/18

Weightlifting
Jerk
6 sets x 1 rep @ 195#

Snatch Grip Push Press
3 sets x 5 reps @ 115#


Accessories
Death March
3 sets x 10 m @ 20# DBs

Strict Pull Ups
12 - 9 - 6 - 6

Banded Lat Sweeps
3 sets x 20 reps


ROMWOD
Gentle Springs

Tuesday 4/24/18

Accessories
Pause Front Squat w/ Chains
3 sets x 2 reps @ 175# + 100# chain w/ 2 sec pause


Conditioning
7 T2B
60 DUs
11 min AMRAP

688 reps

Monday 4/23/18

Weightlifting
Snatch
4 sets x 1 rep @ 205#

Pause Snatch Pull (Above Knee)
4 sets x 3 reps @ 155# w/ 5 sec pause


Accessories
Sumo Deadlift from Above Knee Blocks
3 sets x 3 reps @ 505# w/ straps

Banded Hamstring Curls
3 sets x 10 reps

Strict Pull Ups
12 - 9 - 6 - 5

Rolling Skull Crusher
3 sets x 10 reps @ 20# DBs

CCBP
3 sets x 50 reps @ blue band

Hollow Hold w/ leg split
4 sets x 30 sec

Walk w/ 20# weight vest
30 min

Saturday 4/21/18

BJJ
Guard Passes
Rolled 4 rounds of 5 min
Felt really good today during rolls

Friday 4/20/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 105 kg

Pause Back Squat
3 sets x 5 reps @ 90 kg

BTN Snatch Grip Strict Press
6 sets x 6 reps @ 20 kg


Accessories
Glute Ham Raise
4 sets x 12 reps

Strict Pull Ups
12 - 8 - 6 - 5

Cross Chest Band Pull
4 sets x 50 reps

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s

Hollow Hold
4 sets x 20 sec

Wednesday 4/18/18

Weightlifting
Jerk (Pause in dip)
5 sets x 2 reps @ 165# w/ 3 sec pause

DB Push Press
5 sets x 5 reps @ 50#s


Accessories
3" Static Lunge w/ Banded KBs
4 sets x 5 reps each leg @ 35# + red bands

DB Bench Press
4 sets x 5 reps @ 50#s w/ 3 sec pause

Strict Pull Ups
12 - 7 - 6 - 5


Conditioning
13 KBS (70#)
8 Burpees
20 Abmat Sit Ups
13 min AMRAP

340 reps

Tuesday 4/17/18

Accessories
Sumo Deadlift
3 sets x 2 reps @ 415#

Hip Thrust
4 sets x 12 reps @ 95#

Glute Ham Raise
3 sets x 12 reps

Eccentric Hamstring Curl
3 sets x 5 reps @ 5 sec negative

Monday 4/16/18

Weightlifting
Snatch
5 sets x 1 rep @ 195#

Snatch Pull w/ 5 sec Floor Break
4 sets x 2 reps @ 185#


Accessories
Low Hang Power Snatch
Worked up to 1 rep @ 185#

Front Squat
5 sets x 3 reps @ 185# + 100# chain

Strict Pull Ups
12 - 7 - 6 - 4

Hollow Hold
3 sets x 20 sec

20 min walk w/ weight vest


BJJ No Gi
Guard Pass
Rolled 4 rounds of 5 min

Saturday 4/14/18

BJJ
Guard Pass to clock choke
Rolled 4 rounds of 5 min

Friday 4/13/18

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 235#


Accessories
RNT Lunge w/ KB Front Rack
5 sets x 6 reps each leg @ 53#s

Strict Pull Ups
11 - 7 - 6 - 4


Conditioning
15 cal Ski
Every 2 min
8 sets

Thursday 4/12/18

Accessories
RDL
3 sets x 10 reps @ 155#
 - Superset -
5 Box Jumps (30")

3 Thruster + 3 Push Press
Worked up to 185# (Missed first push press at 195#)

Wednesday 4/11/18

Accessories
BTN Snatch Grip Push Press
3 sets x 5 reps @ 155#

Static Lunge (Front foot elevated 3")
3 sets x 6 reps each leg @ 53#s

Incline Dumbbell Bench Press
3 sets x 6 reps @ 50#s

Strict Pull Ups
11 - 7 - 5 - 4

Hollow Hold
3 sets x 20 sec

Tuesday 4/10/18

BJJ
Guard Pass
Rolled 5 round of 5 min

Monday 4/9/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Clean Pull
4 sets x 2 reps @ 235#


Accessories
Eccentric Back Squat to pins
7 sets x 1 rep @ 315# w/ 5 sec negative

Close Stance Back Squat
3 sets x 6 reps @ 135#

Strict Pull Ups
11 - 7 - 5 - 3

Hollow Hold
4 sets x 20 sec


BJJ No Gi
Open Guard Pass
Rolled 5 rounds of 5 min

Sunday 4/8/18

Accessories
BTN Snatch Grip Bandbell Strict Press
4 sets x 12 reps @ 18#s

60 sec Wall Sit
10 Ring Dips
6 T-Bar Row (50#)
4 sets

Stall Bar Hanging Leg Raise
3 sets x 10 reps

Friday 4/6/18

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Bandbell Back Squat
3 sets x 9 reps @ 120#

Sled Drag
2 sets x 400 m @ 45 kg + 20# vest
1 set x 200 m @ 45 kg + 20# vest

Strict Pull Ups
12 - 5 - 5 - 3

Wednesday 4/4/18

Weightlifting
Clean Pull + Clean + Jerk
6 sets x 1+1+1 reps @ 80 kg


Accessories
Banded Bulgarian Split Squat
2 sets x 6 reps each leg @ 26#s + red bands
2 sets x 6 reps each leg @ 26#s + red bands + 45# weight vest

Bandbell Strict Press
5 sets x 8 reps @ 18#s

Strict Pull Ups
11 - 6 - 4 - 3


Conditioning
10 min AirDyne
180 cal

Tuesday 4/3/18

Accessories
Hip Thrust
5 sets x 12 reps @ 75#

Single Leg RDL
4 sets x 8 reps each leg @ 65#


Conditioning
10 Alt SA KBS (53#)
50 DUs
10 Cal Ski
8 min AMRAP

350 reps

Monday 4/2/18

Conditioning
5K Row

21:30.5


Accessories
Back Squat w/ chains
2 sets x 8 reps @ 95# + 100# chains
2 sets x 8 reps @ 145# + 100# chains

Seated Alt Arnold Press
3 sets x 6 reps each arm @ 25#s
 - Superset -
50 CCBP @ blue band

Strict Pull Ups
12 - 5 - 3 - 3

Hollow Hold
3 sets x 20 sec


BJJ No Gi
Guard Pass to back take
Bunch of two minute rounds from different positions