Thursday 5/31/18

BJJ
Rolled 4 rounds of 5 min
Did some positional drilling

Wednesday 5/30/18

Accessories
DB Step Back Lunge
4 sets x 4 reps each leg @ 30#s

Strict Pull Ups
4 sets x 5 reps

Manual Resisted Hamstring Curls
3 sets x 10 reps

Towel T-Bar Rows
4 sets x 8 reps @ 25#

Hollow Hold
4 sets x 20 sec

Tuesday 5/29/18

Accessories
Stiff Legged Deadlift
4 sets x 5 reps @ 195#

Banded Lat Sweeps
3 sets x 20 reps
 - Superset -
10 DB Lateral Raises

BikeErg
10 min

Monday 5/28/18

Conditioning
"Murph"

with vest

Stoped at round 16 of Cindy at 56ish minutes
(first mile in 8:10)

Heart rate and breath were ok, heat was brutal and kept hitting muscle failure

Friday 5/25/18

Conditioning
400 m Walk w/ 45# vest
6 Stair climbs
about 60 min
7 or 8 rounds


Accessories
Pause Back Squat
5 RM
Worked up to 225# w/ 3 sec pause

Single Arm Sled Pull/Push
2 sets x 30 m each arm @ 90#

Wednesday 5/23/18

Accessories
Snatch Pull
3 sets x 3 reps @ 205#

Good Morning
4 sets x 6 reps @ 95#

Hamstring Curl (manual resistance)
3 sets x 6 reps

Tuesday 5/22/18

Accessories
Tempo Safety Squat Bar Squats
3 sets x 4 reps @ 210# w/ 4 sec negative

BikeErg
10 min
4121 m

Monday 5/21/18

Accessories
35 min walk w/ 45# vest

Saturday 5/21/18

BJJ
Weird leg lock sequence from Ward
Rolled 3 rounds of 5 min

Friday 5/18/18

Weightlifting
Freeze Clean & Jerk
5 sets x 1 rep @ 235# (2 sec pause in hole)

Back Squat
3 RM
300#

Thursday 5/17/18

Accessories
Strict Press + Push Press
5 sets x 5 + 5 reps @ 95#


Conditioning
10 cal Ski
Every 2 min
10 sets

Wednesday 5/16/18

Weightlifting
Freeze Jerk
6 sets x 3 reps @ 145#


Accessories
Strict Pull Ups
4 sets x 6 reps @ 25#

BikeErg
10 min
4301 m


ROMWOD
Beyond Perfection

Tuesday 5/15/18

Accessories
Min 1: 10 DB Bench Press (40#s)
Min 2: 20 KBS (53#)
Min 3: 8 Strict Pull Ups
Min 4: 40 sec Wall Sit
4 rounds

10 sec L-Hang
20 Russian Twist (20#)
10 sec L-Sit
10 V-Ups
5 sets


Deadlift from Blocks at Knee
2 reps @ 545#
1 rep @ 585# (fail)

Sumo Good Morning
4 sets x 8 reps @ 75#

Glute Ham Raise
3 sets x 10 reps

Banded Pull Through
1 set x 50 reps @ green band


ROMWOD
Deep Life Deep Squats

Monday 5/14/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#

Snatch Deadlift + Floating Snatch Pull
4 sets x 1 + 2 reps @ 215# w/ straps


Accessories
Bottom Up Front Squat
4 sets x 2 reps @ 145# + 160# chains

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

Strict Pull Ups
6 - 6 - 6 - 6 @ 25#

Hollow Hold
4 sets x 20 sec

BikeErg
10 min
4000ish meters

Walk w/ 20# vest
35 min

Power Clean + Push Jerk
3 RM
235#

Saturday 5/12/18

Conditioning
"Jude"
7 Power Clean (135#)
7 Pull Ups
7 Burpees
7 rounds

10:44

Friday 5/11/18

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

Back Squat w/ Chains
5 sets x 3 reps @ 165# + 130# chain


Conditioning
5 Hang Power Clean (95#)
5 Push Jerk
5 Bar Over Burpees
6 rounds

3:06

Thursday 5/10/18

Accessories
800 m Sled Drag (70#)

20 Russian Twists (30#)
10 Hollow Rocks
10 V-Ups
4 sets

Wednesday 5/9/18

Weightlifting
Pause Jerk + Jerk
3 sets x 1 rep @ 205#


Accessories
Push Press
4 sets x 6 rep @ 135#

Farmer Step Back Lunge
2 sets x 3 reps each leg @ 90# + 3" deficit

Strict Pull Up
4 sets x 6 reps w/ 20#


Conditioning
20 min BikeErg
8849 m

Tuesday 5/8/18

Accessories
Bench Press
3 RM - 185#

20 min of Sled Work

Monday 5/7/18

Weightlifting
Snatch
5 sets x 1 rep @ 185#


Accessories
Reverse Banded Front Squat
Worked up to a triple at 335# w/ black bands

Strict Pull Ups
6 - 6 - 6 - 6 w/ 20#

2 min BikeErg
10 DB Strict Press (20#s)
5 rounds

4216 m

2 mile walk with 20# vest

Saturday 5/5/18

Conditioning
50 DUs
10 Box Jumps (24")
5 G2OH (135#)
7 min AMRAP

4 + 25


BJJ
S-Mount Arm Bar
Rolled 4 rounds of 5 min

Friday 5/4/18

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

Back Squat
5 sets x 5 reps @ 100 kg


Accessories
Strict Pull Ups
10 - 10 - 10 - 7

DB Front Raise, Lateral Raise, Upright Row
3 sets x 6 + 6 + 6 reps @ 10#s
 - Superset -
50 CCBP @ blue band


ROMWOD
Mentally Strong

Wednesday 5/2/18

Weightlifting
Jerk Dip + Jerk
5 sets x 3 + 1 reps @ 225#


Accessories
Banded Sumo Deadlift
12 sets x 2 reps @ 225# + black bands

Good Morning
4 sets x 8 reps @ 95#

GHR
4 sets x 10 reps

Strict Pull Ups
10 - 10 - 9 - 7

Banded Lat Sweep
4 sets x 30 reps @ red bands

Hollow Hold
3 sets x 20 sec

BikeErg
10 min
4490 m


ROMWOD
Entitlement

Tuesday 5/1/18

Conditioning
20 cal Ski
200 m Sled Drag (2x45#)
6 rounds

~30 min


Accessories
Bandbell Bench Press
3 sets x10 reps @ 4x26#s

Dumbbell Bench Press
4 sets x 6 reps @ 50#s

CCBP
3 sets x 50 reps
 - superset -
10 Hanging Leg Raises


ROMWOD
Great Assets