Friday, January 31, 2020

Friday 1/31/20

Accessories
Pause Back Squat
Heavy Double
285#

Deadlift
Heavy Single
425#

Pull Up
4 sets x 5 reps

Dips
4 sets x 9 reps

Decline Oblique Sit Ups
3 sets x 8 reps each side

Conditioning
Treadmill
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 5.0 mph w/ 3.0 incline
5 min @ 3.0 mph w/ 3.0 incline
5 min @ 6.0 mph w/ 3.0 incline

Wednesday, January 29, 2020

Wednesday 1/29/20

Accessories
Step Back Lunge
3 sets x 5 reps each leg @ 155#

Snatch Grip RDL
3 sets x 7 reps @ 165#

Seated Single Arm Dumbbell Press
3 sets x 8 reps each arm @ 35#

Pull Up
4 sets x 5 reps

Dip
4 sets x 8 reps

Decline Sit Ups
4 sets x 12 reps @ 25#


Conditioning
Treadmill
15 min @ 3.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline

Tuesday, January 28, 2020

Tuesday 1/28/20

Weightlifting
Snatch
6 sets x 1 rep @ 155#

Clean & Jerk
6 sets x 1 rep @ 205#

Monday, January 27, 2020

Monday 1/27/20

Accessories
Back Squat
3:1:1:1
3 sets x 10 reps @ 135#

Trap Bar Deadlift
3 sets x 10 reps @ 250#

Seated Dumbbell Press
Heavy Triple
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 8 reps

Decline Sit Ups
3 sets x 10 reps
 - superset -
10 Side Bends each @ 45#


Conditioning
Treadmill
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 5.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 6.0 mph w/ 2.0 incline
4 min @ 3.0 mph w/ 2.0 incline
2 min @ 8.0 mph w/ 2.0 incline

Saturday, January 25, 2020

Friday, January 24, 2020

Friday 1/24/20

Accessories
Pause Back Squat
Heavy Double w/ 2 sec pause
275#

Deadlift
Heavy Single
425#

Seated Dumbbell Press
3 sets x 12 reps @ 35#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Decline Sit Ups
5 sets x 12 reps


Conditioning
Treadmill
20 min @ 3.2 mph w/ 1.0 incline


Conditioning
500 m Row
21 Sit Ups
500 m Row
21 Push Ups
500 m Row
21 T2B
500 m Row
21 Burpees
45 min AMRAP

3 rounds + 1 rep

Wednesday, January 22, 2020

Wednesday 1/22/20

Accessories
Back Squat
5 sets x 5 reps @ 205#

RDL
4 sets x 12 reps @ 135#

Seated DB Strict Press
5 sets x 5 reps @ 45#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 7 reps


Conditioning
Treadmill
27 min @ 3.5 mph w/ 4.0 incline

Tuesday, January 21, 2020

Tuesday 1/21/20

Weightlifting
Power Snatch
1 rep @ 135#
Every 30 sec
20 rounds

Accessories
Front Squat
6 sets x 1 rep @ 225#

Double Dumbbell Bent Over Row
4 sets x 10 reps @ 35#s

Saturday, January 18, 2020

Saturday 1/18/20

BJJ
Side Control to Knee On Belly to Armbar/Clock Choke
Rolled 3 rounds of 5 min

Friday, January 17, 2020

Friday 1/17/20

Accessories
Back Squat
Heavy Double
285#

Trap Bar Deadlift
Heavy Single
430#

Pull Up
4 sets x 5 reps

Dip
4 sets x 7 reps

Decline Sit Up
4 sets x 10 reps


Conditioning
Treadmill
2 min @ 3.5 mph w/ 3.0 incline
2 min @ 6.0 mph w/ 1.0 incline
20 min

Wednesday, January 15, 2020

Wednesday 1/15/20

Accessories
Dumbbell Goblet Squat
4 sets x 10 reps @ 100#

Dumbbell Pullover
4 sets x 12 reps @ 40#
 - superset -
10 Double Dumbbell RDL @ 70#s

Prone Machine Hamstring Curl
3 sets x 10 reps @ 50#

Pull Up
4 sets x 5 reps

Dip
4 sets x 6 reps

Decline Oblique Sit Up
3 sets x 5 reps each side


Conditioning
Treadmill
10 min @ 3.0 mph w/ 5.0 incline
5 min @ 5.0 mph w/ 3.0 incline
10 min @ 3.0 mph w/ 5.0 incline

Monday, January 13, 2020

Monday 1/13/20

Accessories
Bulgarian Split Squat
4 sets x 8 reps each leg @ 25s

RDL
4 sets x 12 reps @ 95#

Seated Dumbbell Press
Heavy Triple
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Cable Tricep Extensions
3 sets x 8 reps @ 22.5

Decline Sit Up
3 sets x 15 reps


Conditioning
Treadmill
20 min @ 3.5 mph w/ 3.0 incline

Saturday, January 11, 2020

Saturday 1/11/20

BJJ
Rolled 3 rounds of 5 min
Armbar from Scarf
Rolled 5 rounds of 5 min

Friday, January 10, 2020

Friday 1/10/20

Accessories
Trap Bar Deadlift
3 sets x 1 rep @ 430# (higher handles)

Seated Dumbbell Press
3 sets x 10 reps @ 40#s

Chainsaw Row
3 sets x 6 reps each arm @ 80#

Alt Dumbbell Curl
5 reps each arm @ 30#s
 - superset -
15 Dumbbell Lateral Raises @ 10#s

Cable Tricep Extension
3 sets x 12 reps @ 20#

Captain's Chair Leg Raises
5 sets x 8 reps


Conditioning
Treadmill
15 min @ 5 mph
1 min @ 8 mph

Wednesday, January 8, 2020

Wednesday 1/8/20

Accessories
Dumbbell Step Back Lunge
3 sets x 6 reps each leg @ 65#s

Trap Bar Deadlift
4 sets x 2 reps @ 390# (higher handles)

Dumbbell Bench Press
3 sets x 6 reps @ 50#s

Pull Up
3 sets x 5 reps

Prone Single Leg Curl Machine
3 sets x 8 reps each leg @ 40#

Cable Tricep Extension
3 sets x 10 reps @ 30#

Hollow Hold
5 sets x 20 sec


Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6.5 mph
15 min

Monday, January 6, 2020

Monday 1/6/20

Accessories
Back Squat
3 sets x 10 reps @ 155#

Trap Bar Deadlift
3 sets x 8 reps @ 250# (higher handles)

Seated Dumbbell Press
Heavy Triple
60#s

Machine Row
Heavy 5
210#

Single Arm Lateral Raise
4 sets x 10 reps each arm @ 7.5#

Captain's Chair Leg Raises
4 sets x 8 reps


Conditioning
Treadmill
1 min @ 3 mph
1 min @ 6 mph
15 min


ROMWOD
Be Amazing Today

Saturday, January 4, 2020

Saturday 1/4/20

BJJ
Side control to North South
Kimura and armbar
Rolled 6 rounds of 5 min

Friday, January 3, 2020

Friday 1/3/20

Accessories
Back Squat
Heavy Single
305#

Modified Sumo Deadlift
Heavy Single
405#

Wednesday, January 1, 2020

Wednesday 1/1/20

Accessories
Back Squat
5 sets x 5 reps @ 90 kg

DB Bench Press
4 sets x 10 reps @ 35#s

Trap Bar Deadlift
3 sets x 10 reps @ 87 kg (higher handles)

Pull Up
4 sets x 5 reps

Rotational Med Ball Toss
3 sets x 10 reps each side @ 10#