Friday 5/31/19

Weightlifting
Snatch
5 sets x 1 rep @ 50 kg

Clean & Jerk
5 sets x 1 rep @ 70 kg


Accessories
Alternating Bicep Curl
3 sets x 10 reps @ 35#s
 - Superset -
10 Lateral Raises
10 Front Raises (10#s)

Thursday 5/30/19

Conditioning
20 min Row
4, 710 m


Accessories
Trap Bar Deadlift
Heavy Single
450# (higher handles)

Seated Dumbbell Strict Press
4 sets x 8 reps @ 30#s

Back Squat
4 sets x 10 reps @ 95#

Parallette Support Dumbbell Row
4 sets x 8 reps each arm @ 35#

Stall Bar Hanging Leg Raises
3 sets x 10 reps

Wednesday 5/29/19

Conditioning
15 cal AirDyne
30 sec Ring Plank
50 DUs
50 m walk
5 rounds

Tuesday 5/21/19

Accessories
Bench Press
1 RM
215#

Trap Bar Deadlift
Heavy Single
480# (higher handles)

Single Arm Dumbbell Bench Press w/ Banded Row Hold
5 sets x 10 reps each arm @ 50# + blue band (8' bar)

BikeErg
13:26
5041 m

Conditioning
Min 1: 10 Ring Row (1 sec hold at top)
Min 2: 30 sec Hollow Hold (18#)
Min 3: 5 Dumbbell Push Press (50#s)
4 rounds

Monday 5/20/19

Weightlifting
Snatch
Heavy Single
95 kg


Accessories
Front Squat
3 sets x 3 reps @ 100 kg

100 m Sled Drag (135#)
5 Strict Pull Ups
8 rounds

Saturday 5/18/19

Conditioning
80 Burpees
4000 m Row
80 Burpees

28:15

Friday 5/17/19

Weightlifting
Clean
Heavy Single
123 kg


Accessories
Strict Pull Up
4 sets x 8 reps

Bandbell Bench Press
3 sets x 10 reps @ 120#

Thursday 5/16/19

Accessories
Trap Bar Deadlift
3 sets x 8 reps @ 290# (higher handles)

Alt Seated Dumbbell Strict Press
3 sets x 8 reps @ 50#s

Alt Dumbbell Bicep Curl
3 sets x 8 reps @ 35#s
 - Superset -
15 Dumbbell Lateral Raises (10#s)

Cable Tricep Extensions
3 sets x 12 reps @ 27.5#

Wednesday 5/15/19

Conditioning
10 Bent Over Kettlebell Rows (35#s)
60 m Pec Stick Walk
500 m Bike
10 Prone Dumbbell Row (25#s)
60 Overhead Kettlbell Carry (26#)
500 m Bike
7 rounds

Tuesday 5/14/19

Conditioning
15 cal Ski
15 DB Front Squat (50#s)
12 min AMRAP

272 reps w/ Gabe Y


Accessories
Trap Bar Deadlift
Heavy Single
470# (higher handles)

Back Extension
3 sets x 30 reps

Hamstring Curls
3 sets x 10 reps @ 70#

Monday 5/13/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
3 sets x 3 reps @ 110 kg

Ring Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Saturday 5/11/19

Conditioning
"Jude"

6 Power Clean (135#)
6 Pull Ups
6 Burpees
6 rounds

5:48

Thursday 5/9/19

Conditioning
100 cal Ski
Max Overhead Squats (95#)
7 min AMRAP
 - Rest 3 min -
85 cal ski
Max Hang Power Cleans
6 min AMRAP
 - Rest 4 min -
70 cal Ski
Max Thrusters
5 min AMRAP

96 reps w/ Gabe Ybarra


Accessories
Seated Alt Dumbbell Strict Press
4 sets x 5 reps each arm @ 40#s

Seated Cable Row (Wide Grip)
3 sets x 8 reps @ 60#

Seated Dumbbell Hammer Curl
3 sets x 5 reps each arm @ 35#s

Single Arm Tricep Extension
3 sets x 8 reps each arm @ 20#
 - Superset -
ME Push Ups

Captains Chair Leg Raise
3 sets x 10 reps


Conditioning
BikeErg
10,043 m
26:53

Wednesday 5/8/19

Weightlifting
Jerk
5 sets x 1 rep @ 90 kg


Accessories
Ring Pull Ups
4 sets x 5 reps

Ring Dip
4 sets x 8 reps


Conditioning
4 Alt SA DB C&P (80#)
20 cal Row
80 DUs
12 min AMRAP

4 rounds

Tuesday 5/7/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Conditioning
1 min AirDyne
100 m Sled Drag (2x45#)
5 rounds

Saturday 5/4/19

BJJ
Ezekiel Choke
Rolled 5 rounds of 5 min

Friday 5/3/19

Weightlifting
Snatch
1 rep @ 93 kg

Clean & Jerk
1 rep @ 115 kg

Thursday 5/2/19

Conditioning
175 cal Row
*15 Push Ups every 2 min *

10:57


BikeErg
15:02
4,884 m