Saturday 2/29/20

Conditioning
50 / 40 / 30 / 20 / 10
Cal AirDyne
Push Ups
T2B

34:36

Friday 2/28/20

Accessories
Back Squat
1 set x 3 reps @ 275# (3 sec pause on first rep)
1 set x 1 rep @ 290#

Seated Dumbbell Strict Press
Heavy Triple
65#s

RDL
3 sets x 5 reps @ 195#

Pull Up
4 sets x 5 reps

Dip
4 sets x 6 reps

Cable Lateral Raise
3 sets x 8 reps each arm @ 5#

Cable Row
4 sets x 20 reps @ 55#

Machine Seated Hamstring Curl
4 sets x 15 reps @ 40#

Thursday 2/27/20

Conditioning
SkiErg
3 min on / 2 min off

R1 - 754 m @ 1008 cal/hr
R2 - 765 m @ 1039 cal/hr
R3 - 763 m @ 1033 cal/hr
R4 - 767 m @ 1045 cal/hr
R5 - 758 m @ 1019 cal/hr

Total - 4764 m

Wednesday 2/26/20

Accessories
Step Back Lunge
3 sets x 10 reps each leg @ 95#

Trap Bar Deadlift
4 sets x 5 reps @ 300# (higher handles)

Seated Dumbbell Press
8 reps @ 30#s
 - superset -
12 Lateral Raises @ 7.5#s
4 sets

Dumbbell Pullover
3 sets x 10 reps @ 50#

Pull Up
4 sets x 5 reps

Dip
5 sets x 5 reps

Seated Cable Lat Pulldown
4 sets x 10 reps

1/2 Kneeling Single Arm Cable Lat Pulldown
3 sets x 8 reps each arm @ 60#

Captains Chair Scissor Leg Lifts
4 sets x 16 reps

Monday 2/24/20

Accessories
Front Rack Step Back Lunge
4 sets x 5 reps each leg @ 155#

Trap Bar Deadlift
5 sets x 3 reps @ 340#

Single Arm Dumbbell Bench Press
4 sets x 8 reps each arm @ 50#

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Cable Row
3 sets x 10 reps @ 70#

Back Extensions
4 sets x 10 reps @ 25#

Saturday 2/22/20

BJJ
Takedown from Spider guard
Rolled 5 rounds of 5 min
(Third Stripe on Blue Belt)

Friday 2/21/20

Accessories
Back Squat
3 sets x 3 reps @ 275#

Seated Dumbbell Press
5 sets x 5 reps @ 50#s

Dumbbell Pullover
4 sets x 12 reps @ 40#

Machine Row
4 sets x 10 reps @ 110#

Prone Machine Hamstring Curl
3 sets x 30 reps @ 50#

Dip
6 sets x 5 reps

Single Arm Cable Row
4 sets x 8 reps each arm @ 40#

Cable Side Bend
4 sets x 10 reps each side @ 42.5#

Cable Rotations
3 sets x 10 reps each side @ 30#

Wednesday 2/19/20

Accessories
Step Back Lunge
4 sets x 5 reps each leg @ 175#

Seated Dumbbell Press
Heavy 5
60#s

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps

Prone Machine Single Leg Curl
3 sets x 10 reps each leg @ 35#

Cable Tricep Extension
3 sets x 10 reps @ 25#

Machine Pec Fly
3 sets x 10 reps @ 105#

Cable Lat Sweep
3 sets x 12 reps @ 55#

Decline Sit Up w/ Rotation
4 sets x 10 reps @ 6# ball

Monday 2/17/20

Accessories
Pause Back Squat
3 sets x 2 reps @ 245#

Deadlift
3 sets x 1 rep @ 425#

Pull Up
4 sets x 5 reps

Dip
4 sets x 5 reps


Conditioning
Treadmill
25 min @ 3.5 mph w/ 4.5 incline

Friday 2/14/20

Accessories
Seated Dumbbell Press
5 sets x 5 reps @ 50#s

Seated Machine Row
4 sets x 8 reps @ 150#

Cable Tricep Extension
4 sets x 10 reps @ 20#

Machine Pec Fly
3 sets x 10 reps @ 100#


Conditioning
5 Wall Ball (30#)
5 Burpees
10 min AMRAP
 - then -
ME Ski
10 min AMRAP
5 T2B
5 Push Ups
10 min AMRAP

Alternating rounds w/ Chloe

Thursday 2/13/20

Weightlifting
Snatch + Hang Snatch
3 sets x 1 + 2 reps @ 70 kg

Clean Deadlift + Floating Power Clean
3 sets x 3 reps @ 90 kg

Wednesday 2/12/20

Accessories
Step Back Lunge
3 sets x 5 reps each leg @ 165#

Trap Bar Deadlift
Heavy Single
450# (higher handles)

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Cable Lat Sweep
4 sets x 10 reps @ 40#

Seated Cable Face Pulls
4 sets x 12 reps @ 50#

Captain's Chair Leg Lifts
4 sets x 10 reps

Tuesday 2/11/20

Weightlifting
Snatch
5 sets x 1 rep @ 80 kg

Clean & Jerk
3 sets x 1 rep @ 100 kg

Monday 2/10/20

Accessories
Goblet Lunge
3 sets x 6 reps each leg @ 100#

Trap Bar Deadlift
3 sets x 5 reps @ 250#

Pull Up
4 sets x 5 reps

Dip
6 sets x 5 reps

Seated DB Press
4 sets x 5 reps @ 20#s

Cable Tricep Extension
3 sets x 10 reps @ 20#

Decline Sit Up
5 sets x 10 reps

Saturday 2/8/20

BJJ
Rolled 1 round of 5 min
Throws
Rolled 6 rounds of 5 min

Friday 2/7/20

Weightlifting

Power Clean + Push Jerk

5 sets x 2 reps @ 185#

Accessories

Pause Back Squat

Heavy Double

275#

Pull Up

4 sets x 5 reps

Dip

4 sets x 5 reps

Cable Tricep Extension

5 sets x 12 reps @ 20#

Captain's Chair Leg Raises

4 sets x 8 reps

Conditioning

Treadmill

15 min @ 3.5 mph w/ 5.0 incline

Wednesday 2/5/20

Accessories
Step Back Lunge
3 sets x 8 reps each leg @ 135#

Trap Bar Deadlift w/ 3 sec pause at knee
Heavy Single
410#

Pull Up
4 sets x 5 reps

Dip
4 sets x 10 reps

Decline Site Up
5 sets x 15 reps


Conditioning
Treadmill
25 min @ 3.3 mph w/ 4.0 incline

Monday 2/3/20

Weightlifting
Power Clean + Push Jerk
5 sets x 1 rep @ 155#


Conditioning
Treadmill
30 min @ 3.0 mph w/ 0.0 incline