Friday 11/30/18

Weightlifting
Snatch Balance w/ 3 sec pause
5 sets x 2 reps @ 60 kg

Pause Power Snatch + Pause Snatch from deficit
5 sets x 1+1 reps @ 70 kg

Pause Front Squat (3 sec)
5 sets x 3 reps @ 90 kg

Wednesday 11/28/18

Weightlifting
Eccentric Clean + Clean + Front Squat
5 sets x 1+1+1 reps @ 100 kg

Jerk Dip + Jerk
5 sets x 2+1 reps @ 80 kg

Jerk Dips
5 sets x 4 reps @ 150 kg


Accessories
Clean Deadlift (3:1:1:3)
5 sets x 2 reps @ 225#

Clean Pull from Above Knee Blocks
5 sets x 5 reps @ 205#


Conditioning
15 KBS (53#)
20 sec L-Sit Tuck
5 Burpee Broad Jumps (6')
100 DUs
Every 4 min
5 rounds

Tuesday 11/27/18

Accessories
Strict Press + Push Press
5 sets x 10 + 10 reps @ 65#

BikeErg
20 min
7593 m


Conditioning
12 Cal Row
3-6-9-12... HSPU
14 min AMRAP

134 reps

Monday 11/26/18

Weightlifting
Tall Snatch
5 sets x 4 reps @ 20 kg

Snatch Pull + Hang Snatch + Snatch
5 sets x 1+1+1 reps @ 72 kg

Deficit DB Bulgarian Split Squat
5 sets x 5 reps each leg @ 25#s


Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 55#s

Supinated Bent Over Row (2:1:X:1)
4 sets x 6 reps @ 65#

Lateral Box Step Over
3 sets x 6 reps each leg @ 55#s

Ring Row (2:1:X:1)
3 sets x 10 reps

Forearm Plank
3 sets x 60 sec


Conditioning
30 sec Single Leg Wall Sit each leg
30 sec Russian Twists (20#)
10 Dumbbell Power Clean (45#s)
Every 4 min
3 rounds


Conditioning
Ski
1 min on / 30 sec off
10 rounds

2751 m

Saturday 11/24/18

Conditioning
1K Bike
100 DUs
1K Ski
100 DUs
4 rounds

28:28 w/ Joe C

Friday 11/23/18

Weightlifting
Snatch
Heavy Single
92 kg


Accessories
Banded Box Step Up
2 sets x 15 reps each leg


Conditioning
2000 m Ski

8:04.4

Wednesday 11/21/18

Conditioning
Min 1: 12 Dumbbell Step Ups (35#s)
Min 2: 6 Strict Pull Ups
Min 3: 20 sec L-Sit
4 rounds
 - Rest 2 min -
Min 1: 50 DUs
Min 2: 10 Double Kettlebell Snatch (26#s)
Min 3: 2 Rope Climbs (Legless)
4 rounds


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 185, 195, 205#
2 sets x2 reps @ 225, 235#

RNT Static Lunge w/ Double Kettlebell Front Rack
4 sets x 6 reps each leg @ 35#s

Strict Chest to Bar Pull Ups
4 sets x 6 reps

Single Arm Cross Body RDL (3:1:1:1)
2 sets x 8 reps each arm @ 35#

Seated Dumbbell Press (3:1:1:1)
2 sets x 8 reps each arm @ 30#


Weightlifting
Snatch Balance (3 sec pause in hole)
5 sets x 3 reps @ 40 kg

Power Snatch + Snatch from Blocks at Knee
5 sets x 2 + 1 reps @ 70, 72, 74, 76, 78 kg

Clean Pull
5 sets x 3 reps @ 110 kg


Conditioning
10 m Handstand Walk
20 m Front Rack Lunge (45#)
30 Russian Twist (20#)
40 m Reverse Sled Drag (135#)
3 rounds

Tuesday 11/20/18

Accessories
Clean Deadlift (3:1:3:1)
5 sets x 2 reps @ 245#

Deadlift from Below Knee Blocks
5 sets x 3 reps @ 315#


Conditioning
10 Sumo Deadlift High Pull (75#)
 - Rest 15 sec -
20 Russian Twist (20#)
 - Rest 15 sec -
5 Box Jump Overs (24")
 - Rest 15 sec -
18 cal Row
 - Rest 60 sec -
5 rounds


Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 50#s

Prone Row (2:1:X:1)
4 sets x 8 reps @ 65#


Conditioning
60 sec Wall Sit
30 sec Sit Ups
10 Alt Dumbbell Snatch (80#)
Every 3:30
3 rounds

Saturday 11/17/18

BJJ
Half Guard Passes
Rolled 3 rounds of 5 min


Accessories
Seated Filly Press (3:1:X:1)
4 sets x 6 each arm @ 44# KB / 30# DB

T-Bar Row (3:1:X:1)
4 sets x 8 reps @ 35#


Conditioning
8 Burpee Box Jumps (30")
12 V-Ups
16 cal AirDyne
Every 3 min
6 rounds

Friday 11/16/18

Weightlifting
Clean & Jerk
Heavy Single - 115 kg


Accessories
Z-Press
2 sets x 5 reps @ 95, 100#
2 sets x 4 reps @ 105, 110#
1 set x 3 reps @ 115#

Incline Single Arm Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps each arm @ 25#

Push Up (2:0:X:1)
3 sets x 10 reps

Prone Row (2:1:X:1)
3 sets x 8 reps


Conditioning
1K Ski
3:40.7

Wednesday 11/14/18

Accessories
30 sec Forearm Plank
10/10 Oblique Crunch
30 sec Hollow Hold
5 sets

Banded Strict Pull Ups (2:0:2:0)
3 sets x 8 reps w/ black band

Bandbell Bench Press
3 sets x 12 reps @ 4x26#


Conditioning
5 Deadlift (245#)
10 Wall ball (20#)
6 min AMRAP

110 reps

Tuesday 11/13/18

Conditioning
100 cal Row
70 Push Ups
2 rounds

13:54 w/ Kylee


Accessories
Segmented Clean Deadlift (3:1:3:1)
3 sets x 3 reps @ 205, 225, 245#
2 sets x 2 reps @ 265, 285#

Deadlift from Blocks Below Knee
4 sets x 4 reps @ 315


Conditioning
100 cal Row
70 Push Ups
2 rounds

14:49 w/ Matt Snyder

Monday 11/12/18

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 6 reps @ 50#s

Dual Dumbbell Prone Row (2:0:X:2)
4 sets x 8 reps @ 20#s

Ring Face Pull (2:1:X:0)
3 sets x 8 reps

Ring Plank (feet elevated 12")
3 sets x 45 sec


Conditioning
50 sec Wall Sit
12 Ring Push Ups
12 DB Snatch (70#)
4 rounds

Saturday 11/10/18

Accessories
Seated Good Morning
4 sets x 10 reps @ 95#
 - Super set -
DB Bulgarian Split Squats
8 reps each leg @ 50#s


Conditioning
12 Power Snatch (65#)
8 Bar Over Burpees
5 min AMRAP
 - Rest 3 min -
8 Power Snatch (75#)
6 Bar Over Burpees
5 min AMRAP
 - Rest 3 min -
4 Power Snatch (95#)
4 Bar Over Burpees
5 min AMRAP

3+6, 3+10, 6+1

Accessories
1: 40 m Sandbag Carry (150#)
2: 5 Axle G2OH (165#)
3: 60 sec Reverse Seld Drag (2x45#)
Every 90 sec each set
3 sets


Conditioning
3 Wall Climbs
20 m Seated Sled Pull (70#)
10 Windshield Wipers (95#)
15 min AMRAP

Friday 11/9/18

Weightlifting
Pause Power Clean + Clean + Front Squat
5 sets x 1 + 1 + 1 reps @ 90, 95, 98, 100, 102 kg

Push Press + Jerk
5 sets x 2 + 1 reps @ 70 kg


Accessories
Z-Press
1 set x 7 reps @ 85#
1 set x 6 reps @ 90#
1 set x 5 reps @ 95#
2 sets x 4 reps @ 100, 105#

Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps @ 45#s

Parallette Push Up (2:1:2:1)
3 sets x 8 reps

Prone Dumbbell Row (3:1:X:1)
3 sets x 8 reps @ 25#s


Conditioning
300 m Row
10 Axle Deadlift (145#)
5 DKB Strict Press (35#s)
5 DKB Push Press
20 m DB Bear Crawl (30#s)
Every 5 min
4 sets

Wednesday 11/7/18

Accessories
Back Squat (3:2:X:1)
2 sets x 5 reps @ 135, 155#
2 sets x 4 reps @ 175, 195#
1 set x 3 reps @ 215#

RNT Split Squat
3 sets x 6 reps each leg @ 50#s + Blue band

Strict Pull Up
3 sets x 5 reps

Dumbbell Single Leg RDL
3 sets x 6 reps each leg @ 40#s

Seated Single Arm Dumbbell Press
3 sets x 6 reps each arm @ 30#


Conditioning
30 sec Air Dyne
8 Ring Row
4 Strict T2B
6 Kipping T2B
2 Wall Climbs
10 min AMRAP

4 rnds + 8 ring row

Tuesday 11/6/18

Accessories
Clean Deadlift (3:1:3:1)
2 sets x 4 reps @ 165, 185#
2 sets x 3 reps @ 205, 225#
1 set x 2 reps @ 245#

Deadlift from Above Knee Blocks
4 sets x 3 reps @ 365#


Conditioning
10 Hang Power Clean (75#)
 - Rest 15 sec -
30 sec Hollow Rock
 - Rest 15 sec -
8 Seated Box Jumps (30")
 - Rest 15 sec -
300 m Row
 - Rest 60 sec -
5 sets

Saturday 11/3/18

Accessories
Z Press
1 set x 8 reps @ 65#
1 set x 7 reps @ 70#
1 set x 6 reps @ 75#
1 set x 5 reps @ 80#

Incline DB Bench Press (3:1:X:1)
3 sets x 8 reps @ 35#s

Dip (2:1:X:1)
3 sets x 6 reps

Strict Pull Up
3 sets x 8 reps


Conditioning
60 sec AirDyne (20-25 cal/min)
10 Double Dumbbell Deadlift (70#s)
30 m Bear Crawl (Controlled)
50 DUs
4 rounds

17:30

Friday 11/2/18

Accessories
Banded Ring Dip (3:1:1:1)
3 sets x 6 reps w/ blue band

Ring Row Hold
3 sets x 45 sec

5 Hanging Strict Leg Raises
20 Russian Twists
20 sec Hollow Hold
Every 2 min
5 sets


Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
5 sets x 1 + 2 reps @ 80 kg


Accessories
Back Squat (3:2:X:1)
2 sets x 6 reps @ 115/135#
2 sets x 5 reps @ 155/175#
1 set x 4 reps @ 195#

RNT Split Squat (2:0:X:1)
3 sets x 8 reps each side @ 40#s

Ring Pull Up
3 sets x 6 reps

DB Single Leg RDL (2:0:1:1)
3 sets x 8 reps each leg @ 30#s

Single Arm Dumbbell Strict Press (2:1:1:2)
3 sets x 8 reps each arm @ 20#

Thursday 11/1/18

Accessories
Clean Deadlift (3:1:3:1)
2 sets x 5 reps @ 155, 175#
2 sets x 4 reps @ 195, 215#
1 set x 3 reps @ 235#

Deadlift from Above Knee Blocks
4 sets x 5 reps @ 365 w/ straps


Conditioning
12 KBS (80#)
 - Rest 15 sec -
30 sec Hollow Hold
 - Rest 15 sec -
8 Box Jump (30")
 - Rest 15 sec -
60 sec Row
 - Rest 60 sec -
5 sets

19:38


Accessories
20 sec Active Hang
10 Pike Ups
20 sec Handstand
Every 2 min
5 sets