Sunday, October 31, 2021

Sunday 10/31/21

Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 70 kg

Friday, October 29, 2021

Friday 10/29/21

Accessories
Back Squat
3 sets x 8 reps @ 110 kg

Single Arm Kettlebell Single Leg RDL
3 sets x 10 reps each leg @ 32 kg

Iron Scap
25 / 7

Ring Body Saw
4 sets x 10 reps

Thursday, October 28, 2021

Thursday 10/28/21

Accessories
Double Dumbbell Bench Press
3 sets x 10 reps @ 70#s

Neutral Grip Pull Ups
4 sets x 6 reps

Tuesday, October 26, 2021

Tuesday 10/26/21

Accessories
Good Morning
3 sets x 10 reps @ 40 kg

Seated Hamstring Curl
3 sets x 20 reps @ 45 kg

Ab Strap Hanging Knee Tuck Hold
5 sets x 20 sec


Conditioning
BikeErg
8 sets x 30 sec sprint

Sunday, October 24, 2021

Sunday 10/24/21

Accessories
Double Dumbbell Step Back Lunge
4 sets x 10 reps each leg @ 40#s

Seated Hamstring Curl
4 sets x 15 reps @ 40 kg

Saturday, October 23, 2021

Saturday 10/23/21

Accessories
Back Squat
3 sets x 8 reps @ 100 kg

Double Dumbbell Single Leg RDL
3 sets x 10 reps each leg @ 55#s

Ab Strap Hanging Leg Raises
4 sets x 12 reps

Sunday, October 17, 2021

Sunday 10/17/21

Accessories
Trap Bar Deadlift (higher handles)
5 sets x 3 reps @ 157 kg

Split Stance Double Dumbbell RDL
3 sets x 10 reps each @ 45#s

Lateral Slider Squat
3 sets x 10 reps each

Single Leg Quad Extension
3 sets x 12 reps each @ 20 kg

Ab Strap Hanging Leg Raise
4 sets x 10 reps
 - superset -
10 Ab Wheel

Single Arm Farmer Hold
3 sets x 20 sec each @ 88#

Saturday, October 16, 2021

Saturday 10/16/21

Accessories
Bench Press
3 sets x 3 reps @ 185#

Back Squat
5 sets x 5 reps @ 120 kg

Friday, October 15, 2021

Monday, October 11, 2021

Monday 10/11/21

BJJ (No Gi)
Leg Locks
Rolled 4 rounds of 5 min


Accessories
Dumbbell Bench Press
5 sets x 10 reps @ 65#s

Sunday, October 10, 2021

Sunday 10/10/21

Accessories
Back Squat
3 sets x 3 reps @ 140 kg

Single Leg RDL
4 sets x 8 reps each side @ 20#s

Friday, October 8, 2021

Friday 10/8/21

Accessories
Single Arm Kettlebell Row
5 sets x 10 reps each arm @ 16 kg

Wednesday, October 6, 2021

Wednesday 10/6/21

BJJ
Throws
Rolled 4 rounds of 5 min


Accessories
Back Squat
3 sets x 8 reps @ 110 kg

Single Arm Kettlebell Hold
2 sets x 1 min each arm @ 32 kg

Tuesday, October 5, 2021

Tuesday 10/5/21

Accessories
Bench Press
3 sets x 8 reps @ 80 kg

Ring Dip
3 sets x 15 reps

Ab Strap Hanging Leg Raise
3 sets x 15 reps

Sunday, October 3, 2021

Friday, October 1, 2021