Tuesday 2/26/19

Accessories
Banded Strict Press
4 sets x 8 reps @ blue bands (Last bench hole)

Prone Dumbbell Row
3 sets x 10 reps @ 30#s
 - Superset -
3 Banded Bicep Curls @ blue

Prone Shoulder Extensions
3 sets x 12 reps @ 10#s

Banded Chest Flys
4 sets x 10 reps @ reds

Hanging Knee Tuck Hold
4 sets x 15 sec

Ring Dip + Support Knee Tuck
4 sets x 1+1, 2+2, 3+3 reps

Hollow Hold
4 sets x 20 sec

Monday 2/25/19

Weightlifting
Power Snatch
10 sets x 1 rep @ 70 kg


Accessories
Ring Push Up
5 sets x 10 reps


Conditioning
19.1

19 Wall Ball (20#)
19 cal Row
15 min AMRAP

248 reps

Saturday 2/23/19

BJJ
Rolled 4 rounds of 5 min
Drilled Guard break
Rolled 5 rounds of 5 min

Friday 2/22/19

Accessories
Snatch
2 reps @ 135#
12 min EMOM


Conditioning
ME Burpee
3 min AMRAP
 - Rest 2 min -
ME cal Row

125 reps (64 burpees + 61 cal)


Weightlifting
Jerk
4 sets x 2 reps @ 80 kg
4 sets x 2 reps @ 90 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
2 sets x 8 reps

Thursday 2/21/19

Conditioning
Test Arnold Workouts

BikeErg
5K
13:24


BJJ
Rolled with Mexican Joe for about 20 min
Drilled Fireman takedown
Drilled Half guard

Wednesday 2/20/19

Weightlifting
Pause Power Clean (Above Knee and catch)
5 sets x 1 rep @ 90 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps


Conditioning
Test Arnold Sled Workout
10 min

Tuesday 2/19/19

Accessories
Prone Dumbbell Row
3 sets x 8 reps @ 35#s
 - Superset -
Banded Bicep Curls
3 sets x 50 reps @ blue

Back Squat
1 set x 8 reps @ 225#
1 set x 8 reps @ 235#
1 set x 5 reps @ 255#
1 set x 5 reps @ 260#
1 set x 3 reps @ 275#
1 set x 3 reps @ 281#


Conditioning
30 DUs
15 Abmat Sit Ups
6 min AMRAP

317 reps

Monday 2/18/19

Weightlifting
Snatch + OHS
5 sets x 2 + 1 reps @ 75 kg

Sunday 2/17/19

Accessories
Banded Strict Press
4 sets x 10 reps @ 65# + red bands (Last bench hole)

Strict Pull Ups w/ 2 sec hang
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 25#

Prone Shoulder Extensions
3 sets x 12 reps
 - Superset -
Seated Dumbbell Bicep Curl
3 sets x 8 reps @ 25#s

Stall Bar Hanging Knees to Chest w/ Twist
4 sets x 10 reps
 - Superset -
Banded Straight Arm Rotations
4 sets x 10 reps each side @ red

Saturday 2/16/19

BJJ
Half Guard to X Guard
Rolled 3 rounds of 5 min

Friday 2/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Jerk
Heavy Triple
105 kg


Accessories
Step Back Lunge
4 sets x 6 reps each leg @ 145#
 - Superset -
Banded Bicep Curl
4 sets x 30 reps @ blue

RDL
4 sets x 10 reps @ 175# w/ straps
 - Superset -
Banded Tricep Extension
4 sets x 30 reps @ blue

Hollow Hold
5 sets x 20 sec

Thursday 2/14/19

Conditioning
BikeErg
10,072 m
27:50

Wednesday 2/13/19

Weightlifting
Freeze Power Snatch + OHS
5 sets x 1 + 1 reps @ 40 kg

Freeze Power Clean + Front Squat + Push Press + Jerk
5 sets x 1 + 1 + 1 + 1 reps @ 70 kg

Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps


Accessories
Incline Dumbbell Bench Press
4 sets x 5 reps @ 60#s
 - Superset -
Incline Dumbbell Chest Fly
4 sets x 15 reps @ 15#s

Single Arm Dumbbell Push Press
4 sets x 8 reps each arm @ 35#
 - Superset -
Landmine Press
4 sets x 15 reps each arm @ bar

Trap Bar Shrugs
3 sets x 12 reps @ 205# w/ straps
 - Superset -
Lateral Raises
3 sets x 10 reps @ 10#s

Stall Bar Hanging Leg Raise
4 sets x 10 reps


Conditioning
BikeErg
10,030 m
27:24

Monday 2/11/19

Accessories
Back Squat
1 set x 10 reps @ 240#
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @
1 set x 10 reps @

Thursday 2/7/19

Accessories
Deadlift
3 RM
400# w/ straps (2 reps at 420)


Conditioning
10 Scap Pull Ups
5 Strict Pull Ups
10 Box Jumps (30")
10 min AMRAP

6 rnds + 13 reps


Accessories
20 sec L-Sit Knee Tuck
20 Opposing Limb Arches
20 sec L-Sit Knee Tuck
5 sets


Conditioning
5 SA KBS (53/35)
5 SA KB Push Press
5 SA KB Front Squat
 - 1 set each arm then -
500 m Row
16 min AMRAP

4 + 203 m

Wednesday 2/6/19

Weightlifting
Freeze Power Snatch
5 sets x 1 rep @ 70 kg

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


Accessories
Strict Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 25#

Dumbbell Bench Press
5 sets x 8 reps @ 55#s
 - Superset -
50 Banded Bicep Curls (red)
10 Lateral Raises (10#s)


Conditioning
5K Ski
21:50.0

Tuesday 2/5/19

Accessories
Hip Thrust w/ 3 sec pause at top
3 sets x 10 reps @ 95#

Back Squat (2:2:1:1)
4 sets x 8 reps @ 165#


Conditioning
25 T2B
50 DUs
15 Cleans (115#)
Every 5 min
3 rnds

3:24, 4:44, 7 cleans


ROMWOD
Constantly Changing

Monday 2/4/19

Weightlifting
Snatch w/ 3 sec hold in hole
5 sets x 1 rep @ 70 kg


Accessories
Strict Pull Ups
4 sets x 6 reps

Ring Dips
4 sets x 8 reps @ 20#

Prone Dumbbell Row
4 sets x 10 reps @ 35#s

Banded Strict Press
4 sets x 10 reps @ bar + red + orange bands (Last bench hole)

Stall Bar Knees Raise w/ Twist
3 sets x 10 reps

Saturday 2/2/19

Accessories
BikeErg
7474 m
22:29

Landmine Rotations
3 sets x 5 reps each side

Pallof Press w/ Rotation and Lift
2 sets x 5 reps each side @ red

Sumo Deadlift
3 sets x 10 reps @ 315#


Conditioning
10 Hang Power Clean (75#)
5 PVC Jump Over (30")
20 Russian Twist (20#)
10 cal Row
4 rounds

Friday 2/1/19

Weightlifting
Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 90 kg


Accessories
Strict Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps @ 15#

Landmine Rotations
4 sets x 8 reps each side

Strict Press w/ 3 sec negative
5 sets x 8 reps @ 65#

Prone Shoulder Extension
4 sets x 10 reps @ 10#s

Ring Dip Support Hold
5 sets x 20 sec

Banded Straight Arm Pull Down
3 sets x 50 reps @ red bands

Tabata Bicep Curl (red band)

Stall Bar Hanging Leg Raise
3 sets x 12 reps