Yoga
1 hr


Weightlifting
Snatch from deficit (1.5")
5 sets x 1 rep @ 80% (76 kg)

Clean from deficit (1.5")
5 sets x 1 rep @ 80% (92 kg)

Rack Jerk
5 sets x 1 rep @ 80 kg

Braced Lunges
5 sets x 5 reps

Bench Press
9 sets x 3 reps @ 45# + blue bands


Weightlifting
Snatch
Weight of the Day - 95 kg (1 kg PR), attempted 97 kg

Clean & Jerk
Weight of the Day - 111 kg (2 kg below PR), cleaned 115, missed Jerk

Front Squat
6 sets x 4 reps @ 80% (105 kg)

Breathing and Bracing

Back Squat
6 sets x 2 reps @ 70% (245#)


BJJ
10 or so rounds of rolling

Bench Press
9 sets x 3 reps @ 65# + blue band

Ballistic Bench
3 sets x 15 reps @ 65#

Lats & Abs


Weightlifting
Felt pretty beat up from last night's session
Snatch
3 sets x 1 rep @ 90% (85 kg) (1/3)

Clean & Jerk
3 sets x 1 rep @ 90% (105 kg) (1/3)

Front Squat
6 sets x 3 reps @ 80% (105 kg)


BJJ
2.5 rounds of rolling
Submitted new guys fairly easily, was not submitted

BJJ
Rolled for about an hour
Rounds ranged from 3 to 7 minutes, only tapped three times


Westside
Banded Overhead Squat
2 sets x 20 reps @ PVC + red band
1 set x 8 reps @ 45# + red band
1 set x 8 reps @ 65# + red band
1 set x 8 reps @ 75# + red band
4 sets x 8 reps @ 95# + red band

Banded Thruster
3 sets x 10 reps @ 45# + red band
1 sets x 10 reps @ 45#

Banded Pull Throughs
4 sets x ME @ green band

Back Extensions
3 sets x ME @ 15#

Bar Muscle Up Practice

Weightlifting
Snatch below knee blocks
5 sets x 1 rep @ 80% (75 kg) (3/5)

Clean below knee blocks
5 sets x 1 rep @ 80% (90 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Bracing Barbell Lunge
5 sets x 5 reps each leg

Lats & Abs


BJJ
Takedown counters
Sit Up Guard
3 rounds of rolling

Weightlifting
Snatch
3 sets x 1 rep @ 90% (85 kg)

Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)

Front Squat
1 set x 5 reps @ 60% (80 kg)
1 set x 4 reps @ 65% (85 kg)
6 sets x 2 reps @ 70% (91 kg)

Bracing

Windmills
3 sets x 5/5 reps @ 35#


Conditioning
"343" - Firefighter Salvatore B. Calabro - Ladder 101
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Balls (20#, 10 ft)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

27:27


Weightlifting
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch above knee + Snatch
5 sets x 1 rep @ 70% (66 kg)

Clean above knee + Clean
5 sets x 1 rep @ 70% (80 kg)

Bracing


BJJ
Guard Passes
5 rounds of rolling (did not get submitted)

Weightlifting
Russian Snatch Balance
5 sets x 3 reps

Snatch
4 sets x 1 rep @ 85% (80 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (96 kg)

Front Squat
6 sets x 3 reps @ 67% (87 kg)


Sled Push + Sled Pull
2 sets x 50 meter


Lats & Abs


2 Handstand Push Ups
10 V-Ups
10 rounds

Turkish Get Ups
worked up to 80# for 1 rep


Conditioning
100 Double Unders
40 Burpees
100 Double Unders

3:55


Odd: 20 sec Hollow Hold
Even: 3 Muscle Ups
12 min EMOM


BJJ
Takedowns
3 rounds of rolling (did not get submitted)

Yoga
1 hour


Row
200 meters (@ 1:50 - 2:00/500 m pace)
Rest 30 sec
10 rounds


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (66 kg)

Power Clean
5 sets x 1 rep @ 80% (81 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Lats & Abs

Row
20 sec on / 20 sec off @ 8
8 rounds


2 Muscle Ups
15 min EMOM


Weightlifting
Snatch
4 sets x 1 rep @ 80% (75 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (90 kg)

Back Squat
3 sets x 3 reps @ 80% (126 kg)

Bench Press
3 sets x 3 reps @ 145# + chains

Banded Tricep Extensions
3 sets x 50 reps @ red band

Lats & Abs


BJJ
Takedowns
4 rounds of rolling
Did not get submitted

Snatch
3 sets x 1 rep @ 75 kg

Clean & Jerk
3 sets x 1 rep @ 90 kg