Weightlifting
Snatch
4 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Front Squat
6 sets x 3 reps @ 67% (90 kg)


Bracing
Static Lunge
3 sets x 8 reps each leg @ 2 x 8 kg KBs

Banded Hip Rotations
3 sets x 15 reps


BJJ
Ankle Lock Defenses
5 rounds of 5-7 min

Yoga
1 hour


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Weightlifting AM
Snatch
5 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
5 sets x 1 rep @ 85% (100 kg)

Back Squat
3 sets x 3 reps @ 80% (130 kg)


Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 155# + 3 chains

Sumo Deadlift
10 sets x 2 reps @ 215# + green band


Bracing
Goblet Squat to box
3 sets x 10 reps

Back Breathing
3 sets x 10 reps

Weightlifting
Snatch
3 sets x 1 rep @ 90% (90 kg, cause no change plates available)

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

Front Squat with 3 sec pause at bottom while maintaining brace
6 sets x 2 reps @ 75 kg

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

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)

Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3

Banded Tricep Extension
3 sets x 50 reps @ red band

Diagonal band Pull Aparts
3 sets x 30 each side @ red band

Seated Front Delt Raise
3 sets x 12 reps @ 25#

Ring Row
3 sets x 10 reps


Bracing

Weightlifting
Russian Snatch Balance
3 sets x 3 reps @ 20 kg

Snatch
3 sets x 1 rep @ 90% (87 kg) (2/3)

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


Bracing
Single Arm KB Press in Lunge
3 sets x 8 reps each arm

Ring Row
3 sets x 10 reps


BJJ
5 rounds of 5 min, half with blue belt, not submitted once

Weightlifting AM
Snatch below knee blocks
5 sets x 1 rep @ 80% (77 kg) (4/5)

Clean below knee blocks
5 sets x 1 rep @ 93 kg

Rack Jerks
5 sets x 1 rep @ 90 kg


BJJ
Armbar drill
Flower sweep
6 or so rounds of 6 min


Weightlifting PM
Tempo Front Squat (5 sec up/5 sec down)
5 sets x 5 reps @ 40 kg

BJJ

2 rounds of 10 min

Weightlifting AM

Snatch

3 sets x 1 rep @ 90% (87 kg) (1/3)

Clean & Jerk

3 sets x 1 rep @ 90% (105 kg)

Weightlifting PM
Dynamic Lower

Box Squat (just below parallel)

10 sets x 2 reps @ 125# + chains x 3

Sumo Deadlift

10 sets x 2 reps @ 185# + green bands

Banded Pull Throughs

3 sets x 60 reps @ green band

Bracing

Ring Push Up

4 sets x 6-8 reps

Single Arm KB Row (hand support)

4 sets x 8 reps

KB Chop Press (1/4 Squat)

4 sets x 10 reps each

Conditioning
100 cal Ski Erg - 9:23 - 1857
100 cal Row - 6:17 - 1558

Weightlifting
Russian Snatch Balance
3 sets x 3 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Back Squat
4 sets x 1 rep @ 90% (145 kg) (3/4)

Conditioning
Ski Erg
100 cal - 9:41 - 1881 m
Row
100 cal - 6:15 - 1554 m


Weightlifting
Press in Split
5 sets x 5 reps

Jerk Balance
5 sets x 3 reps @ 40 kg

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

Clean above knee + Clean
5 sets x 1 rep @ 70% (82 kg)

Bracing


Accessories
Speed Bench Press
9 sets x 3 reps @ bar + blue band + chains x 1


Conditioning
3 Power Snatch (135#)
5 Toes 2 Bar
7 Burpees
5 rounds

3:59

Weightlifting
Russian Snatch Balance
3 sets x 5 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

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


BJJ
More sweeps
5 rounds of 5 min

BJJ

Practiced Sweeps from guard

4 rounds of 10 min rolling

Weightlifting

Power Snatch

5 sets x 1 rep @ 80% (70 kg)

Power Clean

5 sets x 1 rep @ 80% (85 kg)

Rack Jerk

5 sets x 1 rep @ 90 kg

Goblet Tempo Squat

5 sets x 5 reps @ 5 sec tempo

Weightlifting
Power Snatch
4 sets x 1 rep @ 80% (77 kg)

Power Clean & Jerk
4 sets x 1 rep @ 80% (93 kg)

Sumo Deadlift
3 sets x 2 reps @ 225# + green bands
3 sets x 2 reps @ 225# + green and red bands

Bracing