Friday 8/31/18

Conditioning
1 Mile Sled Drag w/ 70# + 20# weight vest
18:37


Weightlifting
Power Snatch + Snatch
3 sets x 1+1 reps @ 80 kg

Power Clean + Clean + Front Squat + Jerk
Worked up to 1+1+1+1 @ 105 kg

Wednesday 8/29/18

Conditioning
60 sec Row
 - Rest 30 sec -
60 sec Burpees
 - Rest 30 sec -
60 sec Ski
 - Rest 30 sec -
5 rounds

293 reps


Accessories
Glute Bridge
5 sets x 5 reps w/ 5 sec pause

Manual Resisted Hamstring Curl
4 sets x 10 reps

Front Raise to Lateral to Front
4 sets x 6 reps @ 10#s

Ring Row
4 sets x 5/5 reps
 - Superset -
10 Rear Flys (10#s)


Conditioning
Partner
A: 15/15 m SA Farmer Carry (115#)
B: AirDyne (50+ RPM)
8 rounds

About 11 min w/ Tyler


Weightlifting
Snatch
5 sets x 1 rep @ 175#

Clean & Jerk
5 sets x 1 rep @ 225#

Tuesday 8/28/18

Accessories
Knee Jumps
Knee Jump to Broad Jump
Weighted Box Jumps
Cone Drills

Step Back Lunge
Worked up to 2 reps each leg @ 195#

Bunch of Upper back bodybuilding stuff

Monday 8/27/18

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Deadlift w/ band
1 rep @ 385# + green band

DB Bench Press
6 reps @ 70#s
 - Superset -
10 Strict Press @ 55#
3 sets


Conditioning
500 m BikeErg
15 KBS (35#)
12 min AMRAP

7 rnds + 4 KBS


Accessories
10 Hollow Rock
10 V-Up
10 Tuck Up
10 sec Hollow Hold
3 rounds

Snatch Grip RDL
6 sets x 10 reps @ bar

Saturday 8/25/18

BJJ
Guard Pass to Mount
Rolled 4 rounds of 5 min


Conditioning
Max Meters Row
3 min AMRAP
 - Rest 30 sec -
3 DDB G2OH (50s)
6 T2B
 - Rest 30 sec -
3 rounds

2,347 m + 111 reps

Friday 8/24/18

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg

Clean & Jerk
5 sets x 1 rep @ 95 kg


Accessories
Pin Press (#6)
worked up to a few sets x 5 reps @ 135#


Conditioning
5/5 Hang DB Snatch (60#)
89 DUs
100 m Run
12 min AMRAP

499 reps

Thursday 8/23/18

Accessories
Step Back Lunge
1 rep each side @ 255#

Clean + Front Squat + Thruster
165 - 175 - 185 - 195 - 205 - 215 - 205 - 210#

Wednesday 8/22/18

Conditioning
Min 1: 10 cal Ski
Min 2: 50 DUs
Min 3: 10 cal Row
Min 4: 30 sec Hollow Hold
Min 5: 20 Alt SA KBS (44#)
5 rounds


Accessories
Ring Dips
10 reps
 - Superset -
50 CCBP (Blue)
4 sets


Conditioning
200 m Run
5 Deadlift (225#)
400 m Run
10 Pull Ups
3 rounds

10:00


Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 80 kg

Tuesday 8/21/18

Accessories
L/R Lunge + Squat
4 sets x 6 reps @ 145#

Rotating Strict Pull Up
4 sets x 3/3

Natural Leg Extensions
4 sets x 16 reps

Bent Over Row
8 reps @ 20#s
 - Superset -
Rear Flys
12 reps @ 10#s
4 sets

Hollow Hold
4 sets x 20 sec


BJJ
Butterfly Guard
Hip Throw
First blood for about 30 min

Monday 8/20/18

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Clean & Jerk
5 sets x 1 rep @ 80 kg


Accessories
Bench Press
2 sets x 6 reps @ 70#s
 - Superset -
8 DB Seated Strict Press (20#s)

Snatch Grip RDL
10 sets x 12 reps @ bar

Saturday 8/18/18

BJJ
Quarter Nelson to Arm locks and Omoplata
Rolled 3 rounds of 5 min


Conditioning
30 m Sprint
6 sets

20 m Sled Push (280#)
2 Bar Muscle Ups
20 m Sled Push
1 Strict Ring Muscle Up + 1 Kipping Ring Muscle Up
20 min

About 5-6 rounds

Friday 8/17/18

Conditioning
48 Burpees
About 3 min


Weightlifting
Snatch
5 sets x 1 rep @ 95#

Clean & Jerk
5 sets x 1 rep @ 135#

Mid-Grip Deadlift
Worked up to 3 reps @ 295#

Wednesday 8/15/18

Conditioning
200 m Run
10 DB Burpees (50#s)
200 m Run
50' DB Lunge
5 rounds

22:27


Partner
20 cal Ski
20 m DB Bear Crawl (20s)
20 T2B
15 min AMRAP

311 reps w/ Sarah


Accessories
Pec Flys
5 sets x 12 reps @ 15#s

DB Pullovers
4 sets x 12 reps @ 35#

Rear Delt Flys
5 sets x 12 reps @ 10#s

Single Arm Lateral Raise
3 sets x 12 reps each arm @ 10#

Single Arm Landmine Press
3 sets x 15 reps each arm @ bar

Dynamic Pallof Press
3 sets x 8 reps each side @ blue band

Banded Tricep Extensions/Banded Bicep Curls
3 sets x 50 reps each @ red band

Hollow Hold
3 sets x 20 sec

Tuesday 8/14/18

Conditioning
100 m Run
12 min EMOM
(Sub 20 sec every round)

Sled Drags
Worked up to 3 sets x 100 m @ 225#


Accessories
Bandbell Bench Press
3 sets x 3+3+3 reps @ 35#s

Prone Barbell Row
3 sets x 3+3+3 reps

Monday 8/13/18

Accessories
Snatch Grip Deadlift
1 RM
365# w/ straps

Manual Resisted Leg Raises
3 sets x 6 reps each leg

Alt DB Bench Press
3 sets x 6 reps each arm @ 50#s

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

Hollow Hold

3 sets x 20 sec

BJJ Gi

Rolled for about 40 min with Laith

Sunday 8/12/18

Accessories
30 m Sprints
4 sets

Strict Muscle Ups
9 reps


Conditioning
10 cal Ski
20 cal AirDyne
200 m Run
20 min AMRAP

7 rounds

Saturday 8/11/18

BJJ
Crucifix Practice
Rolled 5 rounds of 5 min


Accessories
Pause Step Back Lunge
5 sets x 5 reps each leg

Muscle Up Practice
First Strict Muscle Up!

Friday 8/10/18

Conditioning
15 cal Row
4/4 TnG DB Snatch (70#)
50 DUs
Rest 30 sec
15 min AMRAP

5 + 30 DUs

Wednesday 8/8/18

Conditioning
60 sec Ski
 - 30 sec Rest -
60 sec Row
 - 30 sec Rest -
10 rounds

5475 m combined


Accessories
Deadlift from Above Knee Blocks
2 RM
565# w/ straps

Incline Chest Flys
4 sets x 10 reps @ 15#s

Banded T-Bar Rows
4 sets x 12 reps w/ 25# + green band

Superman Curls
3 sets x 10s, 15s, 20s
 - Superset -
10 Skull crushers

30 sec BikeErg Farmer Hold (18#s)
30 sec BikeErg Front Rack Hold
5 rounds

Tuesday 8/7/18

Conditioning
400 m Run
---------------------
6 T2B
8 Push Ups
10 Box Jumps (24")
12 min AMRAP
-------------------
400 m Run

237 reps


Accessories
Step Back Lunge
1 RM
255#

Monday 8/6/18

Accessories
Reverse Banded Deadlift
Worked up to 515# + green bands (~120#)

30 Banded Pull Throughs
10 Single Leg Glute Bridges each side
3 sets

12 Single Arm Arnold Press each arm (15#)
10 Bent Over Rows (25#s)
3 sets


Conditioning
300 m Bike
7 Strict T2B
5/5 Single Arm Ring Row
6 rnds

11:49 (easy pace)


BJJ Gi
Rolled with Laith for about 40 min


Accessories
Bandbell 1.25 Bench Press
10 reps @ 4x25#s

Saturday 8/4/18

Conditioning
"The Gauntlet"

19:54
Paced with Faith


BJJ
Double Leg Escape to collar choke
Rolled 5 rounds of 5 min


Conditioning
9 UB KB Clean & Jerk (53#s)
80 DUs
4 rounds

8:07

100 DUs
25 T2B
25 Deadlift (225#)
50 Box Jump (24")
24 min AMRAP

5 rounds + 14 Box Jumps

Teamed with Dude, Chloe, and Andi

Friday 8/3/18

Accessories
Bandbell Bench Press
4 sets x 10 reps @ 4x25#s + 2x15#s

Wednesday 8/1/18

Conditioning
1K Ski
2K BikeErg
100 DUs
4 rnds

41:40


Accessories
Single Leg RDL
4 sets x 6 reps each leg @ 50#s

Ab Circuit


Conditioning
"Jackie"

8:56