Monday 1/16/17

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 35, 40 kg

Snatch
3 waves x 1 rep @ 80. 82, 85% (86, 89, 92 kg)

Snatch Grip Push Press
5 sets x 3 reps @ 70 kg

Bottom Up Squat
5 sets x 3 reps @ 185#


Accessories
Double Unders
1000 reps

Strict Pull ups
11 - 6 - 5 - 4


ROMWOD
Sweet Spot

Saturday 1/14/17

Accessories
Stability Jerk Recovery
3 sets x 3 reps @ 4x26# KBs

Double Unders
500 reps


BJJ
Back Escape
Rolled 3 rounds of 5 min

Friday 1/13/17

Weightlifting
Power Clean + Clean
6 sets x 1 rep @ 110 kg

Jerk
5 sets x 2 rep @ 111 kg


Accessories
Double Unders
1000 reps

Strict Pull Ups
10 - 6 - 5 - 4

Thursday 1/12/17

ROMWOD
The Hun


Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds

Wednesday 1/11/17

Weightlifting

Power Snatch + Snatch

6 sets x 1 rep @ 82 kg

Tempo Front Squat (4 sec down/4 sec up)

4 sets x 3 reps @ 80 kg

Accessories

Double Unders

1500 reps (make up for 2 days)

Strict Pull Ups

10 - 6 - 4 - 4

ROMWOD

Flock of Pigeons

Tuesday 1/10/17

Weightlifting
Jerk Holds (2 sec in dip and split)
4 sets x 2 reps @ 71 kg

Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 70, 75 kg

Clean from Blocks Above the Knee
4 sets x 2 reps @ 106 kg


BJJ
De La Riva practice
Rolled 5 rounds of 5 min


Accessories
Sumo Deadlift
1 set x 1 rep @ 415#
3 sets x 5 reps @ 315#

Weighted Crunches

Box Jumps
1 set x 5 reps
1 set x 3 reps
1 set x 1 rep
*Increasing height each set*

Seated Dumbbell Shoulder Press
1 set x 5 reps @ 25s, 30s, 35s, 40s, 45s

Monday 1/9/17

Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 45, 50, 55, 55 kg

Snatch from Blocks Above Knee
4 sets x 2 reps @ 82 kg


Accessories
500 DUs

Strict Pull Ups
10 - 5 - 4 - 4


BJJ No Gi
Butterfly Sweep
Rolled 5 rounds of 5 min


ROMWOD
Play It Again

Saturday 1/7/17

Accessories
Bandbell Overhead Holds and Bench Press

Double Unders
500 reps


Conditioning
12 Burpees
35 Double Unders
5 rounds

4:32

Friday 1/6/17

Weightlifting
Power Clean + Clean
6 sets x 1 reps @ 109 kg

Jerk
5 sets x 2 reps @ 110 kg


Accessories
Kettlebell Walking Lunge
4 sets x 16 reps @ 44#x2

Supported Kettlebell Floor Press
3 sets x 5 reps each side @ 44#

Strict Pull Ups
9 - 5 - 4 - 4

Double Unders
500 reps


ROMWOD
Shoulders and More

Thursday 1/5/17

ROMWOD
Ares 2.0


Accessories
500 Double Unders

Wednesday 1/4/17

ROMWOD
Focus on Today


Weightlifting
Power Snatch + Snatch
6 sets x 1 rep @ 80 kg

Tempo Front Squat (4 sec down / 4 sec up)
4 sets x 3 reps @ 70 kg


Accessories
Strict Pull Ups
9 - 5 - 4 - 3

50 Double Unders
5 Barbell Lat Sweeps (45#)
10 rounds


ROMWOD
Triple Play

Tuesday 1/3/17

Weightlifting
Jerk Holds (2 sec pause in dip and split)
4 sets x 2 reps @ 70 kg

Clean Deadlift + Hang Clean
4 sets x 2 reps @ 60, 65, 60, 75 kg

Clean from Block Above Knee
4 sets x 2 reps @ 105 kg


BJJ
Helicopter Armbar
Rolled 5 rounds of 5 min


Accessories
Split Squats
3 sets x 5 reps each leg @ 35# KBs

Double Unders
500 reps

GHD Sit Ups
3 sets x 10 reps

Monday 1/2/17

Accessories
500 DUs

Strict Pull Ups
8 - 4 - 5 - 3


Weightlifting
Snatch Deadlift + Hang Snatch Above Knee
4 sets x 2 reps @ 40, 45, 50, 55 kg

Snatch from Blocks Above Knee
4 sets x 2 reps @ 80 kg


BJJ No Gi
Wheel Sweep
Rolled 5 rounds of 5 min


ROMWOD
Simply The Best

Sunday 1/1/17

ROMWOD
Twisted