Tuesday 11/30/21

Conditioning

BikeErg

10 min @ 200+ watts

10 min @ 100+ watts

Accessories

Double Dumbbell Bench Press

3 sets x 8 reps @ 85#s

Seated Alternating Dumbbell Curl

3 sets x 6 reps each arm @ 35#s

Lateral Raise

3 sets x 20 reps @ 10#s

Ab Strap Hanging Knee Raise

3 sets x 20 reps

Adductor Plank

3 sets x 20 sec each side

Monday 11/29/21

Accessories

1/2 Kneeling Single Arm Landmine Press

3 sets x 10 reps each arm @ 20 kg

Back Rack Split Squat

3 sets x 10 reps each leg @ 40 kg

Sunday 11/28/21

Accessories

Multi Grip Bench Press

1 set x 5 reps @ 90 kg

Seated Dumbbell Press

3 sets x 10 reps @ 55#s

Saturday 11/27/21

Conditioning

BikeErg

45:38

18,028 m

Thursday 11/25/21

Accessories

Multi Grip Bench Press

5 sets x 3 reps @ 195#

Dumbbell Chest Fly

4 sets x 20 reps @ 10#s

Wednesday 11/24/21

Conditioning

BikeErg

20:03

8,603 m

Weightlifting

Power Clean

3 sets x 1 rep @ 120 kg

Tuesday 11/23/21

Accessories

Banded Trap Bar Deadlift (Higher Handles)

8 sets x 3 reps @ 127  kg + 50? kg in bands

Isometric Lunge

2 sets x 30/20/10 sec each leg

Ab Strap Hanging Leg Raise

4 sets x 15 reps

Friday 11/19/21

Weightlifting

Power Clean

4 sets x 1 rep @ 110 kg

Accessories

Box Squat

5 sets x 5 reps @ 80 kg

Tuesday 11/16/21

Weightlifting

Power Clean

4 sets x 2 reps @ 90 kg

Accessories

Double Dumbbell Seated Press

3 sets x 12 reps @ 40#s

Iron Scap

25 / 10

Monday 11/15/21

Accessories

Back Squat

5 sets x 5 reps @ 110 kg

Double Dumbbell Single Leg RDL

3 sets x 10 reps each leg @ 45#s

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Saturday 11/13/21

BJJ No Gi

Rolled 5 rounds of 5 min

Friday 11/12/21

BJJ No Gi

Seated to Single Leg

Rolled 20 min

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Thursday 11/11/21

Conditioning

BikeErg

8 sets x 30 sec sprints

Accessories

Double Dumbbell Bench Press

3 sets x 12 reps @ 80#s

Wednesday 11/10/21

Accessories

Trap Bar Deadlift (Higher handles)

3 sets x 5 reps @ 192 kg

Neutral Grip Pull Ups

4 sets x 5 reps

Tuesday 11/9/21

Accessories

1/2 Kneeling Single Arm Dumbbell Press

3 sets x 12 reps each arm @ 35#

Dumbbell Pullover

3 sets x 15 reps @ 45#

Lateral Raise

3 sets x 16 reps @ 10#s

Skullcrushers

3 sets x 15 reps @ 20#s

Ab Strap Hanging Leg Raise

12 reps

 - superest -

Standing Banded Rotations

10 reps each side @ yellow

3 sets

Monday 11/8/21

BJJ No Gi

Seated Guard

Rolled 4 rounds of 6 min

Accessories

Back Squat

3 sets x 5 reps @ 110 kg

Ab Wheel

5 sets x 10 reps

Saturday 11/6/21

BJJ

Sweeps from X-Guard

Rolled 5 rounds of 6 min

Friday 11/5/21

BJJ

Idiot Sweep

Rolled 20 min

Thursday 11/4/21

Conditioning

BikeErg

30:01

11,225 m

Wednesday 11/3/21

Judo

Off balancing throws

20 min of First Blood

Rolled 2 rounds of 5 min

Accessories

Double Dumbbell Bench Press

3 sets x 15 reps @ 65#s

Dumbbell Pullover

3 sets x 15 reps @ 40#

Ab Strap Hanging Leg Raise

2 sets x 15 reps

Monday 11/1/21

BJJ

Guard pulling defense

Rolled 5 rounds of 6 min