Monday 1/31/22

Accessories

Calf Raise

3 sets x 10 reps @ 120#

Single Leg Hamstring Curl

3 sets x 10 reps each leg @ 40#

Cable Row

3 sets x 10 reps @ 140#

Hip Adduction Machine

3 sets x 10 reps @ 100#

Hip Abduction Machine

3 sets x 10 reps @ 120#

Cable Face Pull

3 sets x 15 reps @ 27.5#

Rear Delt Fly

3 sets x 15 reps @ 7.5#s

Lat Pulldown

3 sets x 10 reps @ 100#

Lat Sweep

3 sets x 12 reps @ 50#

Saturday 1/29/22

Accessories

Single Arm Landmine Press

4 sets x 5 reps each arm @ 30 kg

 - superset -

10 Ab Wheel Rollouts

Goblet Step Back Lunge

4 sets x 5 reps each leg @ 100#

 - superset -

10 Ab Strap Hanging Leg Raises

Thursday 1/27/22

Conditioning

BikeErg

16,268 m w/ Damper @ 5

35:21

Wednesday 1/26/22

Conditioning

BikeErg

5000 m w/ Damper @ 4

9:24.1

Tuesday 1/25/22

Conditioning

BikeErg

14,066 m w/ Damper @ 4

30:01

Saturday 1/22/22

Conditioning

BikeErg

13,622 m w/ Damper @ 3

30:01

Friday 1/21/22

Accessories

Box Jump

5 sets x 3 reps @ 38"

Hip Thrust

3 sets x 10 reps @ 60 kg

Single Leg Squat to Bench

3 sets x 10 reps each leg @ 55#

Neutral Grip Pull Up

3 sets x 8 reps

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Thursday 1/20/22

Conditioning

BikeErg

30 sec @ 300+ watts

30 sec easy

20 rounds

Wednesday 1/19/22

Conditioning

BikeErg

12,662 m

30:03

Accessories

Bicep Curls

Run the Rack

Sunday 1/16/22

Accessories

Back Squat

3 sets x 5 reps @ 130 kg

Single Leg Squat

3 sets x 10 reps each leg

Weighted Crunch

3 sets x 15 reps @ 20 kg

Friday 1/14/22

BJJ

Lapel chokes from Worm Guard

Rolled 15 min

Wednesday 1/12/22

Accessories

BikeErg

10,182 m

26:36

Single Leg Hamstring Curl

3 sets x 10 reps each leg @ 35#

Standing Calf Raise

3 sets x 10 reps @ 130#

Single Leg Extension

3 sets x 10 reps each leg @ 40#

Hip Ad/abduction

4 sets x 10/20 reps @ 120/110#

Tuesday 1/11/22

Conditioning

BikeErg

15,845 m

33:24

Weightlifting

Snatch

3 sets x 1 rep @ 70 kg

Clean & Jerk

3 sets x 1 rep @ 90 kg

Monday 1/10/22

BJJ

Arm Bar from Worm Guard

Rolled 4 rounds of 6 min

ROMWOD

20220110 - Upper + Lower Body

Sunday 1/9/22

Accessories

Trap Bar Deadlift

2 sets x 2 reps @ 220 kg

Dumbbell Pullover

3 sets x 12 reps @ 55#

Single Leg Squat

3 sets x 10 reps each leg @ 55#

Slight Incline Dumbbell Bench Press

3 sets x 12 reps @ 65#s

Ab Strap Hanging Leg Raise

3 sets x 15 reps

Incline Chest Press Machine

1 set x 8 reps @ 115# each side

Seated Cable Row

5 sets x 10 reps @ 85#

Single Arm Dumbbell Press

3 sets x 8 reps each arm @ 40#

Seated Cable Rear Fly

3 sets x 12 reps @ 6#

Neutral Grip Pull Up

3 sets x 5 reps

Friday 1/7/22

BJJ No Gi

High Guard Attacks

Rolled 1 round of 7 min

Accessories

Slight Incline Dumbbell Bench Press

3 sets x 12 reps @ 70#s

Back Squat

1 set x 3 reps @ 120 kg

Thursday 1/6/22

Conditioning

BikeErg

16,771 m

37:21

Accessories

Prone Single Leg Curl

Hip ad/abduction

Leg Extension

Trap Bar Deadlift (Lower Handles)

Calf Raise

Wednesday 1/5/22

Accessories

Dips

3 sets x 10 reps

Close Grip Bench Press

Heavy Single

225#

Push/Pull Machine

4 sets

Lateral Raise

3 sets x 10 reps @ 12.5#s

 - superset -

Seated Calf Raise

Cable Tricep Extension

4 sets x ME

 - superset -

Lat Pulldown

Decline Press Machine

3 sets x 10 reps

Seated Cable Rear Fly

3 sets x 15 reps

Tuesday 1/4/22

Conditioning

BikeErg

17,609 m

41:36

Weightlifting

Snatch

3 sets x 1 rep @ 60 kg

Accessories

Goblet Single Leg Squat to Bench

3 sets x 10 reps each leg @ 35#

Single Arm Dumbbell Press

3 sets x 6 reps each arm @ 55#

Sunday 1/2/22

Accessories

RNT Static Lunge

2 sets x 10 reps each leg @ 30#s

Single Leg Hamstring Curl

3 sets x 15 reps each leg @ 25 kg

Single Leg Extension

3 sets x 15 reps each leg @ 25 kg

RDL

3 sets x 8 reps @ 95 kg

Banded Hip Add/Abduction

2 sets x 30 reps each side

Calf Raise

3 sets x 10 reps @ 30 kg

Ab Wheel

3 sets x 10 reps

Ab Strap Single Leg Raise

3 sets x 10 reps each side

Saturday 1/1/22

Accessories

Seated Dumbbell Press

4 sets x 10 reps @ 40#s

Cable Chest Fly

4 sets x 15 reps @ 22.5#s

Standing Single Arm Low Cable Row

3 sets x 12 reps each side @ 82.5#

Standing Lat Sweep

3 sets x 10 reps @ 66#