Tuesday 4/30/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Jerk
5 sets x 1 rep @ 105 kg


Conditioning
15 Ring Row
85 DUs
3 rounds
 - then -
50 Burpees
 - then -
ME Pull Ups
11 min

40 Pull Ups

Saturday 4/27/19

Conditioning
25 cal Ski
50 Sit Ups
100 DUs
40 min AMRAP

8 + 14 cal

Tuesday 4/23/19

Weightlifting
Jerk
3 sets x 1 rep @ 120 kg


Accessories
Dumbbell Bench Press
5 reps @ 70#s
 - Superset -
Alt Prone Dumbbell Row
9 reps each arm @ 25#
4 setes


Conditioning
Acid Bath

5:33

Monday 4/22/19

Weightlifting
Snatch
6 sets x 1 rep @ 80 kg


Accessories
Ring Pull Ups
4 sets x 8 reps

Ring Dips
4 sets x 8 reps


Conditioning
35 cal BikeErg
20 Dumbbell Snatch (50#)
15 Box Over Burpees (20")
 - Rest 2 min -
15 Box Over Burpees
20 Dumbbell Snatch
35 cal BikeErh

9:20

Saturday 4/20/19

Conditioning
5 Pull Ups
15 Push Ups
22 Sit Ups
10 rounds

16:36


BJJ
Rolled 2 rounds of 5 min
K Control to sweep
Rolled 5 rounds of 5 min

Friday 4/19/19

Accessories
Strict Press
1 RM
60 kg

Dumbbell Walking Lunge
4 sets x 10 m @ 50#s

Incline Single Arm Dumbbell Bench Press
4 sets x 10 reps each arm @ 35#

Prone Dumbbell Row
4 sets x 12 reps @ 25#s

Banded Chest Fly
3 sets x 10 reps @ red bands

Thursday 4/18/19

Conditioning
1K Ski
50 Burpees

6:32

Wednesday 4/17/19

Weightlifting
Power Clean
5 sets x 1 rep @ 225#

Back Squat
4 sets x 10 reps @ 175#


Accessories
Ring Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Single Arm Farmer Carry
5 sets x 80' each arm @ 122# (w/ straps)

Single Arm Overhead Carry
5 sets x 80' each arm @ 35#

Straight Leg Crunch
5 sets x 10 reps @ 10#

Tuesday 4/16/19

Weightlifting
Jerk (5 sec pause in catch)
Worked up to 90 kg

Jerk
3 sets x 1 rep @ 105 kg


Accessories
Seated Filly Press
3 sets x 8 reps each arm @ 44# KB + 35# DB

Parallete Plank Dumbbell Row
3 sets x 9 reps each arm @ 40#

Parallette Push Up w/ Feet at 17"
3 sets x 10 reps

Bench Prone Shoulder Extensions
3 sets x 12 reps

Stall Bar Leg Raise
3 sets x 12 reps

Banded Three Month Hold
3 sets x 30 sec

Monday 4/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Ring Pull Ups
4 sets x 8 reps

Ring Dips
4 sets x 8 reps

Saturday 4/13/19

BJJ
Spider Guard
Rolled 5 rounds of 5 min

Friday 4/12/19

Weightlifting
Snatch
1 rep @ 95 kg

Clean & Jerk
1 rep @ 116 kg


Accessories
Step Back Lunge
4 sets x 8 reps each leg @ 155#

Push Press (1:0:1:3)
3 sets x 5 reps @ 165#

Banded Box Step Ups
3 sets x 30 reps each leg @

Hanging Knee Tucks w/ Twist
4 sets x 8 reps each side

Thursday 4/11/19

BikeErg
15 min
5,561 m

Wednesday 4/10/19

Weightlifting
Power Clean + Clean + Front Squat
Worked up to one set @ 115 kg


Accessories
Strict Ring Pull Up
4 sets x 6 reps

Ring Dip
4 sets x 8 reps

Manual Resisted Hamstring Curls
5 sets x 10 reps

Tuesday 4/9/19

Weightlifting
Jerk
6 sets x 1 rep @ 105 kg


Conditioning
Ski
30 sec on / 30 sec off
12 rounds

1931 m


Accessories
Banded Strict Press
3 sets x 10 reps @ bar + blue bands (2nd hole after last bench)

Single Arm Dumbbell Prone Row
3 sets x 12 reps each arm @ 20#s

Leaning Lateral Raise
3 sets x 12 reps each arm @ 15#

Parallette Push Up w/ Feet Elevated
5 sets x 10 reps @ 12"

Sled Drag w/ Pec Stick
5 sets x 50 m @ 95# + 20# stick

Monday 4/8/19

Weightlifting
Snatch
6 sets x 1 rep @ 80 kg


Accessories
Strict Muscle Up + Ring Pull Up
3 sets x 6 reps

Ring Dip
4 sets x 8 reps


Conditioning
40 cal BikeErg
50 Ring Rows
40 cal BikeErg
35 Ring Rows
40 cal BikeErg
20 Ring Rows
40 cal BikeErg

11:44 w/ Francheska

15 Thrusters (75#)
100 m Run
12 Thrusters
100 m Run
9 Thrusters
100 m Run
6 Thrusters
100 m Run
3 Thrusters

4:02

40 cal BikeErg
50 Ring Rows
40 cal BikeErg
35 Ring Rows
40 cal BikeErg
20 Ring Rows
40 cal BikeErg

12:25 w/ Ellen C

60 cal BikeErg
50 Ring Rows
60 cal BikeErg
35 Ring Rows
60 cal BikeErg
20 Ring Rows
60 cal BikeErg

14:00 w/ Zach C

Saturday 4/6/19

Conditioning
Row
300 m Fast
100 m Slow
100 m Sprint
100 m Slow
Rest 2 min
8 rounds

2:35.7 (1:50 / 3:00 / 1:28)
2:32.8 (1:45 / 3:00 / 1:30)
2:30.6 (1:43 / 3:00 / 1:31)
2:26.8 (1:46 / 2:50 / 1:32)
2:25.6 (1:45 / 2:45 / 1:31)
2:26.3 (1:45 / 2:45 / 1:31)
2:26.2 (1:45 / 2:45 / 1:31)
2:27.2 (1:45 / 2:50 / 1:32)

50 m Sled Drag (2x45#) w/ Pec stick
3 sets


Bobby Taboada Seminar

Friday 4/5/19

Weightlifting
Snatch
1 rep @ 94 kg

Clean & Jerk
1 rep @ 115 kg


Conditioning
60 cal Bike
50 Pull Ups
60 cal Bike
35 Pull Ups
60 cal Bike
20 Pull Ups
60 cal Bike

13:51 w/ Chloe


Accessories
Pull Up
1 RM - 70#

Thursday 4/4/19

Conditioning
BikeErg
12,239 m
36:41

Wednesday 4/3/19

Weightlifting
Pause Floating Clean
5 sets x 1 rep @ 100 kg (3 sec)


Accessories
Ring to Chest Pull Ups
4 sets x 6 reps

Ring Dip
4 sets x 8 reps

Walking Dumbbell Lunge
5 sets x 10 m @ 30#s

Sumo Deadlift
5 sets x 5 reps @ 325# w/ straps

Dumbbell Side Bend
3 sets x 10 reps each side @ 50#

Manual Resisted Hamstring Curl
3 sets x 12 reps

Sled Drag
90#
5 sets x 100 m Forward
5 sets x 100 m Backward

Tuesday 4/2/19

Weightlifting
Jerk
1 RM - 131 kg (PR)


Conditioning
Ski
30 sec on / 30 sec off
10 rounds
1327 m


Accessories
Banded Strict Press
4 sets x 10 reps @ 65# + red band (2nd hole after last bench)

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

Parallette Push Ups
4 sets x 10 reps

Bar Muscle Up Practice

Monday 4/1/19

Weightlifting
Snatch
6 sets x 1 rep @ 70 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps @ 25#

Back Squat
3 sets x 8 reps @ 215#
1 set x 20 reps @ 105#


Conditioning
12 cal BikeErg
6 Bar Over Burpees
3 Power Cleans (115#)
15 min AMRAP

310 reps
Alt rnds with Dude