Wednesday 7/31/19

Accessories
Back Squat
6 sets x 6 reps @ 245#

DB Pull Over
3 sets x 12 reps @ 50#
 - superset -
30 sec ME DB Bench Press @ 35#s

Monday 7/29/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 10 reps

Bent Over Row
4 sets x 8 reps @ 95#
*2 sec pause at chest*

Saturday 7/27/19

BJJ
Clock Choke
Rolled 5 rounds of 5 min

Friday 7/26/19

Accessories
Strict Press
4 sets x 4 reps @ 56 kg

Back Squat
6 sets x 5 reps @ 245#

11/4 Strict Press
5 sets x 5 reps @ 95#

Wednesday 7/24/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Parallette Dumbbell Row
4 sets x 10 reps each arm @ 45#

Tuesday 7/23/19

ROMWOD
Hungry

Monday 7/22/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
5 sets x 5 reps @ 53 kg

Back Squat
6 sets x 4 reps @ 245#

Seated Strict Press
5 sets x 5 reps @ 95#


ROMWOD
New Day, New Opportunity

Sunday 7/21/19

ROMWOD
Make Or Break

Saturday 7/20/19

BJJ
Guillotine from Kneeling
Rolled 5 rounds of 5 min

Friday 7/19/19

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 100 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps @ 25#

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Thursday 7/18/19

Conditioning
SkiErg
2012 m
9:30

Wednesday 7/17/19

Accessories
Strict Press
6 sets x 6 reps @ 50 kg

Back Squat
6 sets x 3 reps @ 245#

Monday 7/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Saturday 7/13/19

Conditioning
2008 m Bike
100 Sit Ups
100 Air Squats
20 Burpees
1 Synchro Cart Wheel
3 rounds

30:20 w/ Dude


BJJ
Deon Seminar

Friday 7/12/19

Accessories
Strict Press
6 sets x 5 reps @ 50 kg


Conditioning
6 Power Clean + Push Jerk (135#)
400 m Run
10 Pull Ups
400 m Run
10 Burpees
5 rounds

35:33

Wednesday 7/10/19

Accessories
Strict Press
6 sets x 2 reps @ 50 kg


Weightlifting
Power Clean
5 sets x 1 rep @ 70 kg


Conditioning
18 cal Ski
20 Single Arm Dumbbell Push Press (50#)
12 C2B
5 rounds

9:36 w/ Dude

Tuesday 7/9/19

Accessories
Back Squat
Heavy Triple
265#

Pull Up
4 sets x 8 reps

Ring Dip
4 sets x 10 reps

Strict Bar Muscle Up Practice
5 min


Conditioning
Row
20 sec on
40 sec off
10 rounds
(111, 107, 106, 106, 107, 105, 100, 101, 101, 103 m)

Monday 7/8/19

Accessories
Strict Press
6 sets x 4 reps @ 50 kg

Sunday 7/7/19

ROMWOD
Action Not Talk

Saturday 7/6/19

Accessories
Single Arm Dumbbell Push Press
5 sets x 8 reps each arm @ 50#


Conditioning
"Jackie"
1,000 m Row
50 Thrusters (45#)
30 Pull Ups

9:19

Friday 7/5/19

ROMWOD

Forging Steel - Short

Accessories

Strict Press

6 sets x 2 reps @ 50 kg

Wednesday 7/3/19

Accessories
Front Squat
4 sets x 5 reps @ 50 kg

Strict Press
6 sets x 3 reps @ 50 kg

Monday 7/1/19

Accessories

Strict Press

1 RM - 62 kg

6 sets x 2 reps @ 50 kg

Strict Pull Ups

4 sets x 8 reps

Strict Ring Dip

4 sets x 8 reps