Friday 9/27/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 300#
3 sets x 2 reps @ 315#


Conditioning
Partner
180 Wall Balls (20#)
A: Wall Ball
B: DB Farmer Hold (70#s)

6:25 w/ Jason W.

Thursday 9/26/19

Accessories
Strict Press
3 sets x 12 reps @ 30 kg
 - Superset -
10/10 Wrist Up/Downs @ 2.5 kg

Strict Pull Up
4 sets x 6 reps

Ring Dip Support
3 sets x 20 sec

Banded Tricep Extension
3 sets x 40 reps @ red band

Dumbbell Bicep Curl
3 sets x 12 reps @ 20#s
 - Superset -
12 Lateral Raises @ 10#s

Tuesday 9/24/19

Accessories
Back Squat
5 sets x 5 reps @ 265#

Power Clean
Worked up to Heavy Triple
245#

Friday 9/20/19

Accessories
Back Squat
1 set x 3 reps @ 280#
1 set x 2 reps @ 300#
3 sets x 1 rep @ 315#

Tuesday 9/17/19

Accessories
Back Squat
5 sets x 5 reps @ 265#

Legless Rope Climb (11')
1 rep

Monday 9/16/19

BJJ
2 on 1 Takedown
Rolled 7 rounds of 5 min


Conditioning
Partner
6K BikeErg
A: Bike
B: Sandbag Hold (90#)

11:39 w/ Sarah B.

Saturday 9/14/19

Accessories
Back Squat
1 set x 3 reps @ 127 kg
4 sets x 2 reps @ 135 kg

Wednesday 9/11/19

Conditioning
"343" - Firefighter Joseph Maffeo - Ladder 101
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

30:09

Tuesday 9/10/19

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg


Accessories
Back Squat
5 sets x 5 reps @ 111 kg

Monday 9/9/19

BJJ
Takedown to Deadlift Choke
Rolled 4 rounds of 5 min

Saturday 9/7/19

Conditioning
BikeErg
300 m Sprint
Every 2 min
20 rounds


BJJ
Takedown to Back Take
Rolled 6 rounds of 5 min

Friday 9/6/19

Accessories
Back Squat
1 set x 3 reps @ 127 kg
1 set x 2 reps @ 135 kg
3 sets x 1 rep @ 135 kg


Conditioning
100 m Sled Drag (225#)
30 Push Ups
18 min AMRAP

8 rnds w/ Nick B

Thursday 9/5/19

Accessories
Incline Single Arm Kettlebell Bench Press
3 sets x 8 reps each arm @ 44#
 - superset -
12 Dumbbell Bicep Curls (30#s)

Wednesday 9/4/19

Weightlifting
Snatch
3 sets x 2 reps @ 70 kg

Deadlift
1 set x 2 reps @ 130 kg

Tuesday 9/3/19

Accessories
Back Squat
5 sets x 5 reps @ 235#

Pull Up
4 sets x 5 reps


Weightlifting
Snatch
5 sets x 1 rep @ 40 kg