Tuesday 7/31/18

Accessories
Seated DB Shoulder Press
6 reps
Worked up to 40#s

100 m Sled Drag (2x45#)
10 Push Ups
4 rounds

Monday 7/30/18

Accessories
Box Jump (Single Leg Landing)
4 sets x 1 rep each leg @ 30"

Deadlift w/ chians
1 RM
410# + 90# chain

Strict Pull Ups
3 sets x 6 reps
 - Superset -
12 Pull Overs (35#)

10 Bird Dogs
45 sec Banded Glute Bridge Hold
4 sets


Conditioning
500 m Bike
50 m Farmer Carry (53#s)
20 V-Ups
16 min AMRAP

6 rnds + 12 V-Ups


Partner
20 Wall Ball (20#)
12 Pull Ups
20 cal Ski
11 min AMRAP

303 reps w/ Jake

Saturday 7/28/18

Conditioning
10 - 8 - 6 - 4 - 2
KB Strict Press each arm (35#)
Good Morning (45#)

10 - 8 - 6 - 4 - 2
DKB Front Rack Lunge (53#s)
Strict C2B

20 m DB Bear Crawl (35#s)
8 Strict T2B
20 Russian Twist (20#)
20 m DKB Front Rack Carry (70#s)
15 min AMRAP

5 rnds + 13 m Bear Crawl

Friday 7/27/18

Accessories
Incline DB Bench Press
3 sets x 8 reps @ 50#s
 - Superset -
25 m Sled Pec Fly (70#)
25 m Sled Lat Sweep


Conditioning
1000 m BikeErg
12 T2B
Every 4 min
6 rounds

Wednesday 7/25/18

Accessories
500 m BikeErg
50 m Sled Drag (180#)
4 rounds


Conditioning
BikeErg
30 sec Sprint (100+ rpm)
30 sec Slow (60 rpm)
8 sets

Tuesday 7/24/18

Conditioning
10 Sandbag Over Shoulder (80#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Lonnie
250 reps


Accessories
1 1/4 Back Squat
3 sets x 5 reps @ 185#

20 m Sprint
8 sets

Deadlift
3 RM
400# (Missed 3rd rep at 435#)


Conditioning
10 Sandbag Over Shoulder (80#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Trina
252 reps

10 Ball Over Shoulder (30#)
10 T2B
20 Push Ups
11 min AMRAP

Partner with Angela
295 reps

Monday 7/23/18

Accessories
Deadlift
3 sets x 8 reps @ 275, 295, 315#

Manual Resisted Hamstring Curl
3 sets x 10 reps


Conditioning
30 sec BikeErg (100 RPM)
30 sec Rest (60 RPM)
8 rounds

3100ish meters


Accessories
DB Bench Press
10 reps @ 60#s

Legless Rope Climb
2 ascents

couple sets of each


BJJ No Gi
Half Guard escapes/sweeps
Rolled 4 rounds of 5 min

Saturday 7/21/18

BJJ
Collar Chokes
Rolled 4 rounds of 5 min


Conditioning
"Death Race"
15 cal AirDyne
10 Burpees
5 rounds

5:06


20 cal Ski
30' DKB Front Rack Lunge (44s)
10 T2B
30' DKB Front Rack Lunge
4 rounds

12:40

Friday 7/20/18

Accessories
Back Squat
1 RM - 155 kg

Wednesday 7/18/18

Conditioning
200 m Ski
100 m Run
18 rounds

28:08


Accessories
Depth Jumps
5 sets

Step Back Lunge
Worked up to 90#s for 2 reps each leg

Single Leg RDL
3 sets x 8 reps each leg @ 44#s

Seated Front Raise
3 sets x 6 reps @ 20# DBs


Conditioning
50 DUs
12 Wall Ball (20#)
8 T2B
10 min AMRAP

6 rnds + 1 Wall Ball

Tuesday 7/17/18

Accessories
Deadlift/Sumo Deadlift
Heavy Single
Sumo - 425#
Conventional - 405#

Strict Pull Ups
10 - 10 - 7 - 6

Bent Over DB Fly
3 sets x 12 reps @ 15#s

Floor Leg Raises
3 sets x 15 reps

Hip Thrust
5 sets x 12 reps @ 65#

Parallete Push Up
5 sets x 12 reps


BJJ
Side Escape
First Blood - 15 min
Rolled 3 rounds of 5 min

Monday 7/16/18

Accessories
Sled Sprints
3 sets x 10 m @ 15#

Sprints
3 sets x 20 m

Back Squat
3 sets x 4 reps @ 245#

Incline DB Bench Press
3 sets x 8 reps @ 50#s

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s

Banded Tricep Extensions
3 sets x 40 reps
 - Superset -
40 Banded Face Pulls


Conditioning
Min 1: 10 cal Ski
Min 2: 10 Strict T2B
Min 3: 100 m Run
5 rounds

Friday 7/13/18

Accessories
Back Squat
1 RM
340# (missed 350, head wasn't in it)

Thursday 7/12/18

Conditioning
8 Pull Ups
6 Burpees
6 min AMRAP
------------------
Rest 1 min
------------------
10 cal Ski
200 m Run
12 min AMRAP

7 + 5 & 6 + 100 m

Wednesday 7/11/18

Accessories
Sled Sprints
4 sets x 20 m @ 25#

Sprint
3 sets x 20 m

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s
 - Superset -
50 CCBP

Banded Tricep Extensions
3 sets x 40 reps

Banded Bicep Curls
3 sets x 40 reps

DB Box Step Up (16")
3 sets x 3 reps each leg @ 70# DBs


Conditioning
Min 1: 8 Front Squat (135#)
Min 2: 20 V-Ups
Min 3: 8 Power Clean
Min 4: 12 Push Ups
Min 5: 100 m Run
Min 6: 9 Strict Pull Ups
6 rounds

Tuesday 7/10/18

Accessories
Banded Good Morning
3 sets x 10 reps @ 65# + red bands

Single Leg RDL
3 sets x 8 reps each leg @ 44# KBs

Single Leg Hip Thrust
3 sets x 6 reps each leg

PVC Jump (One Step)
54.5"


BJJ
Drilled Passes

Monday 7/9/18

Accessories
Back Squat
6 sets x 3 reps @ 255, 260, 265, 270, 275, 285#


BJJ No Gi
Side control pass
Rolled 5 rounds of 5 min

Friday 7/6/18

Conditioning
10 Air Squats
10 Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Martin - 217 reps


Accessories
Pause Back Squat
1 RM
315# w/ 4 sec


Conditioning
10 Sandbag Squats (80#)
10 Sandbag Over Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Trina - 302 reps

Wednesday 7/4/18

Accessories
Pause Step Back Lunge
5 sets x 4 reps each leg @ 50#s w/ 4 sec pause

Tuesday 7/3/18

Accessories
Good Morning
5 sets x 5 reps @ 95#


Conditioning
4 Deadlift (225#)
8 Wall Ball (20#)
12 T2B
100 m Run
13 min AMRAP

6 + 4 DL

Monday 7/2/18

Accessories
Pause Back Squat
5 sets x 4 reps @ 205# w/ 4 sec pause

Parallete Push Up (Feet Elevated)
3 sets x 10 reps

Banded Pull Ups
4 sets x 3 reps @ red band

Walk w/ weight vest
30 min @ 20#


BJJ No Gi
Scarf Hold Shoulder Lock, Armbar, Head Lock/neck crank
Rolled 4 rounds of 5 min