Tuesday 3/30/21

Weightlifting

Front Squat + Jerk

1 set x 3 + 2 reps @ 90 kg

Clean Pull

3 sets x 5 reps @ 135 kg

Accessories

Bench Press

3 sets x 3 reps @ 95 kg

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Cable Lat Pulldown

3 sets x 15 reps @ 40 kg

Monday 3/29/21

Weightlifting

Snatch Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

3 sets x 6 reps @ 120 kg

Ab Strap Knees to Elbows

3 sets x 20 reps

Single Arm Kettlebell Row

3 sets x 12 reps each arm @ 32 kg

Saturday 3/27/21

Accessories

Back squat

3 sets x 4 reps @ 125 kg

Deadlift

2 sets x 5 reps @ 160/175 kg

Toes 2 Bar

3 sets x 20 reps

Single Arm Farmer Carry

3 sets x 30 steps each arm @ 32 kg

Weightlifting

Clean from Blocks Above Knee

3 sets x 3 reps @ 95/96/97 kg

Accessories

GHR

2 sets x 15 reps

Landmine Oblique Twists

4 sets x 10 reps each side @ 5 kg

Lateral Raise

2 sets x 15 reps @ 12.5#s

Barbell Curl

2 sets x 10 reps @ 30 kg

Cable Tricep Extension

2 sets x 15 reps @ 15/20 kg

Friday 3/26/21

Weightlifting

Snatch + Hang Snatch + TnG Snatch

1 set x 1+1+1 reps @ 70 kg

Thursday 3/25/21

Conditioning

BikeErg

27:39

10,036 m

Wednesday 3/24/21

Conditioning

BikeErg

28:02

10,270 m

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Bench Press

3 sets x 3 reps @ 95 kg

2 sets x 12 reps @ 70k g

Chest Fly

2 sets x 15 reps @ 6 kgs

Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 20 kg

Tuesday 3/23/21

Accessories

Pendlay Row

3 sets x 6 reps @ 60 kg

Barbell Curls

2 sets x 10 reps @ 30 kg

Shrugs

2 sets x 15 reps @ 60 kg

Side Plank

4 sets x 30 sec each side

Conditioning

BikeErg

28:58

10,210 m

Monday 3/22/21

Weightlifting

Power Clean + Push Press

1 set x 1+4 reps @ 95 kg

Snatch Pull

5 sets x 3 reps @ 100 kg

Accessories

Back Squat

3 sets x 6 reps @ 110 kg

Step Back Lunge

3 sets x 12 reps each leg @ 28 kgs

Conditioning

BikeErg

28:05

10,037 m

Sunday 3/21/21

Conditioning

BikeErg

23:49

10,036 m

Saturday 3/20/21

Weightlifting

Snatch

1 set x 3 reps @ 80 kg

Accessories

Back Squat

3 sets x 4 reps @ 120 kg

Bench Press

1 set x 10 reps @ 85 kg

3 sets x 15 reps @ 60, 65, 65 kg

Rear Delt Fly

2 sets x 15 reps @ 15#

Bird Dog

4 sets x 12 reps each side

Conditioning

BikeErg

23:43

10,052 m

Friday 3/19/21

Weightlifting

Clean & Jerk

1 set x 1+ 3 reps @ 100 kg

Accessories

Pull Ups

3 sets x 8 reps

Single Arm Banded Pulldown

3 sets x 10 reps each arm @ green

Bent Over Row

2 set x 12 reps @ 75 kg

Standing Banded Rotations

3 sets x 10 reps each side @ blue + red

Side Raises

2 sets x 15 reps @ 6 kgs

Conditioning

BikeErg

25:04

10,037 m

Thursday 3/18/21

Conditioning

BikeErg

28:17

10,037 m

Wednesday 3/17/21

Accessories

Bench Press

3 sets x 3 reps @ 90 kg

Incline Bench Press

2 sets x 12 reps @ 40, 50 kg

Pec Fly

2 sets x 15 reps @ 5 kgs

Ring Dip

2 sets x 12 reps

Single Arm Overhead Carry

3 sets x 25 steps each @ 32 kg

Skullcrushers

2 sets x 12 reps @ 25 kg

Banded Tricep Extension

2 sets x 15 reps @ blue band

Back Squat

3 sets x 5 reps @ 112 kg

RDL

2 sets x 15 reps @ 90 kg

Conditioning

BikeErg

28:44

10,155 m

Tuesday 3/16/21

Conditioning

BikeErg

29:56

10,306 m

Monday 3/15/21

Weightlifting

Power Clean + Push Press

1 set x 1+5 reps @ 90 kg

Snatch Pull

5 sets x 5 reps @ 95 kg

Accessories

Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 16 kg

Pull Up

3 sets x 10 reps @ red band

Back Squat

3 sets x 6 reps @ 105 kg

Ab Strap Hanging Leg Raise

3 sets x 20 reps

Conditioning

BikeErg

30:34

10,683 m

ROMWOD

20210315 - Lower Body

Sunday 3/14/21

Accessories

Modified Sumo Deadlift w/ 2 sec pause at knee

Moderate Single

160 kg

Conditioning

BikeErg

10,102 m

28:02

Saturday 3/13/21

Conditioning

BikeErg

10,101 m

28:03

Friday 3/12/21

Accessories

Bench Press

Heavy Triple

95 kg

Bent Over Row

3 sets x 6 reps @ 90 kg

Ring Dip

3 sets x 10 reps

Neutral Chin Up

3 sets x 10 reps @ red band

Conditioning

BikeErg

24:23

10,050 m

Thursday 3/11/21

Conditioning

BikeErg

30:06

11,068 m

Wednesday 3/10/21

Accessories

Power Clean + Push Press

1 + 5

70 kg

RDL

5 sets x 5 reps @ 80 kg

Pull Up

3 sets x 10 reps w/ red band

Back Squat

3 sets x 6 reps @ 80 kg

Conditioning

BikeErg

30:03

10,683

Tuesday 3/9/21

Conditioning

BikeErg

30:04

10,135 m

Monday 3/8/21

Conditioning

BikeErg

28:43

10,052 m

Sunday 3/7/21

Accessories

Modified Sumo Deadlift

Moderate Double

170 kg

RDL

1 set x 100 reps @ 20 kg

Machine Single Leg Extension

4 sets x 15 reps each leg @ 30 kg

Conditioning

BikeErg

28:26

10,041 m

Saturday 3/6/21

Accessories

Back Squat

6 sets x 5 reps @ 80 kg

Bench Press

3 sets x 12 reps @ 60 kg

Conditioning

BikeErg

31:08

10138 m

Friday 3/5/21

Conditioning

20 m Shuttle Sprint

20 min EMOM

BikeErg

31:19

10,079 m

Thursday 3/4/21

Conditioning

Ski

90 sec on / off

30 rounds w/ JJ

9613 m

 - then -

5 Ball Slams

10 sets

Tuesday 3/2/21

Conditioning

Min 1: 40 sec Jump Rope

Min 2: 5 Pull Ups

Min 3: 55 sec Echo Bike (60+ RPM)

15 rounds

Accessories

Bench Press

5 sets x 3 reps @ 80 kg

Ab Strap Hanging Leg Raise

5 sets x 12 reps @ 6#

Conditioning

BikeErg

10,117 m

28:55

Monday 3/1/21

Conditioning

10-5-10 Shuttle Sprints

20 min EMOM

5K Row

20:51