Saturday 8/31/19

BJJ
Takedown from 2 on 1
Rolled 5 rounds of 5 min

Friday 8/30/19

Conditioning
BikeErg
400 m Fast
45 sec rest
16 min AMRAP

10 rounds (6527 m)

Tuesday 8/27/19

Accessories
Back Squat
5 sets x 10 reps @ 175#

Strict Pull Ups
5 sets x 5 reps

Friday 8/23/19

Accessories
Back Squat
1 RM
350# (5# lifetime PR)

Wednesday 8/21/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
3 sets x 12 reps @ 205#

Tuesday 8/20/19

Conditioning
30 DB Snatch (70#)
30 cal Ski
13 min AMRAP

256 reps w/ Julie F

Monday 8/19/19

Accessories
Back Squat
2 sets x 2 reps @ 305#

Manual Resisted Hamstring Curls
4 sets x 12 reps

Friday 8/16/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
4 sets x 12 reps @ 195#

Wednesday 8/14/19

Accessories
Back Squat
3 sets x 3 reps @ 290#

Manual Resisted Hamstring Curls
4 sets x 10 reps

Tuesday 8/13/19

Accessories

BikeErg

10,000 m

25:56

Monday 8/12/19

Conditioning
100 m Sprint
50 m Jog
100 m Sprint
50 m Walk
100 m Sprint
200 m Walk
3 rounds


Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
5 sets x 10 reps

Snatch Grip Deadlift
2 sets x 12 reps @ 245#, 285#

Saturday 8/10/19

Conditioning
400 m Run
20 Alt Dumbbell Snatch (50#)
15 Pull Ups
4 rounds

18:16

Friday 8/9/19

Accessories
Back Squat
4 sets x 4 reps @ 275#

Dumbbell Pull Over
4 sets x 10 reps @ 50#
 - superset -
60 sec ME Dumbbell Bench Press (20#s)

Thursday 8/8/19

Conditioning
10K Ski
 46:04 w/ Liz C

10K Ski
37:40 w/ Jason W

Wednesday 8/7/19

Accessories

Back Squat

6 sets x 2 reps @ 245#

Ring Dips

4 sets x 12 reps

Bent Over Row

4 sets x 8 reps @ 100#

*2 sec pause at chest*

Tuesday 8/6/19

Accessories

Back Squat

5 sets x 5 reps @ 118 kg

Friday 8/2/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

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


Conditioning
50 Power Clean (115#)
5 T2B EMOM

3:50