Wednesday 6/27/18

Accessories

Pause Split Squat

6 sets x 3 reps each leg @ 50#s w/ 3 sec hold

DB Bench Press

5 reps @ 70#s

Banded Tricep Extensions

3 sets x 50 reps

Banded Bicep Curls

3 sets x 40 reps

Conditioning

Min 1: 100 m Run

Min 2: 12 cal Ski

Min 3: 10 cal Row

4 rounds

Tuesday 6/26/18

Accessories
Pause RDL
6 sets x 3 reps @ 145# (5 sec pause in bottom)

Played with Incline DB Bench Press and Powell Press


Conditioning
350 m Ski
12 Unbroken Toes 2 Rings
8 Parallette Push Ups
6 rounds

16:58

Monday 6/25/18

Accessories
Sprints
5 sets x 15 m

Pause Back Squat
6 sets x 3 reps @ 185# (4 sec pause)

Strict Pull Ups (Close Grip)
4 sets x 5 reps

Banded Lat Sweeps
3 sets x 30 reps
 - Superset -
50 CCBP

Walk w/ weight vest (20#)
20 min


BJJ No Gi
De La Riva to X guard
Rolled 4 rounds of 5 min

Saturday 6/23/18

Conditioning
20-18-16-14-12-10-8-6-4-2
Wall Ball (20#)
10-9-8-7-6-5-4-3-2-1
T2B

8:32


BJJ
Deon Seminar
New Americana, Side Control series
Rolled 3 rounds of 5 min

Friday 6/22/18

Accessories
Eccentric Back Squat
1 RM
325# w/ 4 sec negative (missed 335#)

Wednesday 6/20/18

Accessories
Static Lunge
5 sets x 4 reps each leg @ 50#s 4:0:X:1

T-Bar Row
3 sets x 8 reps @ 75#
 - Superset -
40 Banded Tricep Extension

Strict Pull Ups
4 sets x 5 reps

Hollow Hold
4 sets x 20 sec

BikeErg
10 min
4000 m

Tuesday 6/19/18

Accessories
RDL
4 sets x 5 reps @ 165# (6:0:X:1)

Hip Thrust w/ Valgus Band
3 sets x 12 reps @ 165#

Monday 6/18/18

Accessories
Back Squat
5 sets x 4 reps @ 205# (4:0:X:1)

Banded Lat Sweep
4 sets x 30 reps

Banded Single Arm Front Raise
3 sets x 30 reps each arm

Walk w/ 20# vest
30 min


BJJ No Gi
X-Guard
Rolled 3 rounds of 5 min

Sunday 6/17/18

Accessories
DB Bench Press
4 sets x 3 reps @ 50#s (6:0:X:1)
 - Superset -
30 Banded Bicep Curls (Blue)

Banded Tricep Extension
1 set x 30 reps + 10 sec hold

Saturday 6/16/18

BJJ
X-Guard
Rolled 4 rounds of 5 min


Conditioning
100 m Run
5 Strict Pull Ups
5 Box Jumps (30")
10 min AMRAP

87 reps

Friday 6/15/18

Accessories
Eccentric Back Squat
1 RM
315# w/ 6 sec negative


Conditioning
50 DB Burpee Box Overs (40#s) (24")

8:56

Wednesday 6/13/18

Accessories
DB Split Squat w/ Front Foot Elevated
6 sets x 3 reps each leg @ 50#s (6:0:X:1)

1 Wide Grip Pull Up Negative (6 sec)
10 BTN Banded Lat Pull Downs
4 sets


Conditioning
150 m Ski
5 DB Bench Press (50#s)
12 min
8ish sets

Tuesday 6/12/18

Accessories
RDL
5 sets x 4 reps @ 165# (6:0:X:1)

Hip Thrust
3 sets x 12 reps @ 145#

GHR
3 sets x 8 reps

20 sec Hollow Hold
20 Russian Twists
10 Stall Bar Leg Raises
Every 3 min
3 sets


Conditioning
500 m Ski
Rest 1 min
4 rounds

Monday 6/11/18

Accessories
Back Squat
6 sets x 3 reps @ 205# (6:0:X:1)

6 Strict Pull Ups
30 Banded Lat Sweeps
4 sets

Hollow Hold
3 sets x 20 sec

Sunday 6/10/18

Accessories
Sumo Deadlift
1 RM
405# (missed 425)

Felt very low on energy (gave blood yesterday)

Saturday 6/9/18

BJJ
X-Guard
Rolled 4 rounds of 5 min

Friday 6/8/18

Accessories
25 m Sprints
5 sets

Back Squat
2 sets x 2 reps @ 275#


Conditioning
10 -15 - 20 - 15 - 10
Cal Row
5 - 10 - 15 - 10 - 5
DB Hang Power Clean
T2B

Thursday 6/7/18

Conditioning
200 m Sled Drag (45#)
10 Parallette Push Ups
6 rounds

Wednesday 6/6/18

Accessories
DB Step Back Lunge (Front Foot Elevated)
3 sets x 4 reps each leg w/ 3 sec negative

Standing Landmine Incline Press
3 sets x 8 reps @ 60#

Strict Pull Up w/ Pause at top
4 sets x 5 reps

Front Raise + Lateral Raise + Upright Row
3 sets x 6 + 6 + 6 reps @ 10# DBs
 - Superset -
50 CCBP

20 sec Hollow Hold
10/10 Oblique Crunches
10 V-Ups
Every 3 min
5 sets

Tuesday 6/5/18

Accessories
Stiff Leg Deadlift
3 reps with chains
Worked up to 275# + 60# chain

Good Morning
4 sets x 6 reps @ 115#

Straddle Leg Lifts
3 sets x 10 reps each leg

Hollow Hold
4 sets x 30 sec


Conditioning
25 sec Ski Sprint
11 min EMOM

Monday 6/4/18

Accessories
Box Squat
10 sets x 2 reps @ 145# + 130# chains

Wall Sit
3 sets x 60 sec w/ 30# ball

Strict C2B + Kipping C2B
3 sets x 5 + 5 reps

Hollow Hold
4 sets x 20 sec

Walk w/ 20# vest
35 min

Saturday 6/2/18

BJJ
Half Guard to Back Take or X Guard
Rolled 3 rounds of 5 min

Friday 6/1/18

Accessories
Back Squat
Heavy Double with chains - 215# + 160# chains

Sled Drags
20 min