Monday 4/18/16

Weightlifting
Snatch
Weight of the Day - 102 kg (1 kg PR, took a few stabs at 103 and 105, but not quite there)

Clean & Jerk
Weight of the Day - 123 kg (1 kg PR, cleaned 126 for a 4 kg clean PR, not confident on jerk)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
Goblet Squat with Valgus Band
4 sets x 10 reps @ 26#

Hollow Flutter Kicks
4 sets x 10 reps each side

Single Leg Lifts in Bear
4 sets x 5 reps each side

Saturday 4/16/16

Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg

Friday 4/15/16

Weightlifting
Snatch from 1" deficit
2 sets x 2 reps @ 85% (90 kg)
2 sets x 2 reps @ 80% (85 kg)

Clean from 1" deficit
4 sets x 2 reps @ 85% (106 kg)

Jerk
4 sets x 2 reps @ 85% (106 kg)

Wednesday 4/13/16

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

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Back Squat
4 sets x 1 rep @ 90% (140 kg)


Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch
4 sets x 10 reps each side @ 26#

RDL
4 sets x 12 reps @ 53#


Conditioning
3 Deadlifts (315#)
10 Bar over Burpees
5 rounds

2:59


BJJ
Sweep from open guard, arm triangle
Rolled 4 rounds of 5 min

Tuesday 4/12/16

Accessory
Stability Hold Overhead
5 sets x 30 sec @ 36# of KB each side

BJJ
Turtle escapes/blocks
Rolled 6 rounds of 5 min


Weightlifting
Power Snatch
3 sets x 1 rep @ 90% (80 kg)

Power Clean + Push Jerk
3 sets x 1 rep @ 90% (98 kg)

Monday 4/11/16

Weightlifting
Snatch
3 sets x 1 rep @ 90% (95 kg) (1/3, muscles not connected to brain today)

Clean & Jerk
3 sets x 1 rep @ 90% (113 kg)

Front Squat
3 sets x 1 rep @ 90% (123 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 26#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg


Conditioning
12 Kettlebell Swings (70#)
9 Ring Dips
6 Toes 2 Bar
Rest 30 sec
5 rounds

6:54

Saturday 4/9/16

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

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps @ 18#

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg

Friday 4/8/16

Weightlifting
Snatch from Blocks Below Knee
4 sets x 2 reps @ 85% (90 kg)

Clean from Blocks Below Kne
4 sets x 2 reps @ 85% (107 kg)

RDLs
3 sets x 5 reps @ 50 kg

Stability Bench Press
3 sets x 10 reps @ 44# of KB each side

Thursday 4/8/16

BJJ
Back take / Defense from turtle
Rolled 5 rounds of 5 min, submitted fake omoplata to triangle and new splitter choke

Wednesday 4/6/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (84 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Back Squat
3 sets x 2 reps @ 80% (125 kg)


Bracing
Cross Crunch with 2 sec hold in crunch
4 sets x 8 reps each side

Standing Oblique Crunch with KB
4 sets x 10 reps each side @ 26#

RDL
4 sets x 12 reps @ 53#


BJJ
Back take from turtle + counter
Rolled 4 rounds of 5 min

Tuesday 4/5/16

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

Power Clean + Push Jerk
5 sets x 1 rep @ 70% (90 kg)

Strict Press
3 sets x 5 reps @ 40 kg


Conditioning
7 Kettlebll Swings (124#)
21 Double Unders
20 meter Bear Crawl
6 rounds

6:59

Monday 4/4/16

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

Clean & Jerk
4 sets x 1 rep @ 85% (107 kg)

Front Squat
3 sets x 2 reps @ 80% (110 kg)


Bracing
3 Month Pull Over with Kettlebell
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x 8 reps @ 20 kg


Conditioning
200 meter row
10 GHD Sit Ups
200 meter ski
5 rounds


Accessories
Lat Stability w/ Kettlebell
4 sets x 30 sec each side

Saturday 4/2/16

Weightlifting
Snatch
5 sets x 1 rep @ 80% (84 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (100 kg)

Front Squat
Weight of the Day - 130 kg (missed 137 twice)


Bracing
3 Month Pull Over with Kettlebll
4 sets x 10 reps

Windshield Wipers
4 sets x 10 reps each side

Push Press with Bar
4 sets x  8 reps @ 5 kg

Friday 4/1/16

Weightlifting
Snatch
4 sets x 2 reps @ 80% (84 kg)

Clean & Jerk
4 sets x 2 reps @ 80% (100 kg)

RDL
3 sets x 5 reps @ 50 kg


BJJ
Guard Pass
Rolled 5 rounds of 5 min