Weightlifting
Snatch Balance
4 sets x 2 reps @ bar

Snatch
2 sets x 1 rep @ 90% (90 kg)

Clean & Jerk
2 sets x 1 rep @ 90% (110 kg)

Pause Front Squat (3 sec)
5 sets x 2 reps @ 85 kg

Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 50 kg

Snatch Below Knee Blocks
5 sets x 1 rep @ 70% (70 kg)

Clean Below Knee Blocks
5 sets x 1 rep @ 70% (85 kg)

Conditioning
Partner with Aaron
1 on Rower
1 on Plank
Switch every 250 m until 2K
Then 500 DUs

12:35


BJJ
Omoplata Practice
5 rounds of 5 min


Dynamic Lower
Box Squat (14" box)
12 sets x 2 reps @ 175# + 120# chain


Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 2

Weightlifting
Supposed to Snatch and Clean & Jerk 90%. Made one Snatch out of ten or so and no Clean & Jerks. Bad day of lifting

Breathing and Bracing
Ring Push Ups
Single Arm KB Row
Chop Press
4 sets x 8 reps each

Split Single Arm KB Press
Ring Rows
3 sets x 10 reps each

Quadraped Back Breathing
Side Bridge from Knees
Three Month with Plate
4 sets x 20 sec each


Gymnastics
Monkey Method
Intermediate Block 1
Week 2 Day 1

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

Clean & Jerk
2 sets x 1 rep @ 90% (110 kg)

Tempo Front Squat
5 sets x 2 reps (5 sec up/5 sec down) @ 71 kg

Weightlifting
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Pause Front Squat (3 sec)
5 sets x 3 reps @ 185#

Weightlifting
Press in Split
5 sets x 5 reps @ 40 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Below Knee + Snatch
5 sets x 1 rep @ 70% (70 kg)

Clean Below Knee + Clean
5 sets x 1 rep @ 70% (85 kg)

Monkey Method
Intermediate Block 1
Week 1 Day 2

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

Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)


BJJ
Knee Bar
Rolled 4 rounds of 5 min

BJJ

Practiced judo style takedowns

2 min rounds, 2 on 1 off

3 rounds

Breathing and Bracing

Ring Push Ups

Single Arm KB Row

Chop Press

4 sets x 8 reps each

Split Single Arm KB Press

Ring Rows

3 sets x 8 reps each

Quadraped Back Breathing

Side Bridge from Knees

Three Month with plate

2 sets x 20 sec each

Monkey Method
Intermediate Block 1
Week 1 Day 1

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

Clean & Jerk
4 sets x 1 rep @ 85% (102 kg)

Tempo Front Squat
5 sets x 2 reps (5 sec down/5 sec up) @ 70 kg

Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean & Jerk
5 sets x 1 rep @ 80 kg


Played with and electo stim for recovery. weird but fun

First day back in three weeks so took it easy

Snatch
3 sets x 1 rep @ 60 kg

Power Clean + Jerk
3 sets x 1 rep @ 80 kg