Friday 3/24/17

Weightlifting
Clean Pull + Clean + Jerk
6 sets x 1 rep @ 95 kg

RDL
3 sets x 5 reps @ 80 kg

Pause Front Squat
5 sets x 3 reps @ 80 kg


Accessories
T-Bar Row
3 sets x 12 reps @ 75#

Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps

Wednesday 3/22/17

Weightlifting
Jerk Hold (2 sec in dip/split)
6 sets x 1 rep @ 80 kg

Push Press
4 sets x 5 reps @ 70 kg

Step Back Lunge
5 sets x 8 reps each leg @ 95#


Accessories
Back Extensions
3 sets x 15 reps

Hanging Leg Raises
3 sets x 10 reps


Conditioning
30 sec DUs
30 sec Hollow Hold
10 min

Tuesday 3/21/17

Conditioning
"Guido"
21 - 15 - 9
Deadlift (200#)
Push Press (95#)
Burpee

6:54


BJJ
Rolled 10-15 rounds of 2-3 min

Monday 3/20/17

BJJ No Gi
Rolled 7 rounds of 5 min


Weightlifting
Snatch Pull + Power Snatch
4 sets x 2 reps @ 70 kg

Clean Pull + Power Clean
4 sets x 2 reps @ 90 kg

Bottom Up Front Squat
4 sets x 3 reps @ 175#


Accessories
Dumbbell Pullovers
3 sets x 12 reps @ 35#

Back Extensions
3 sets x 15 reps


BJJ No Gi
Pass from Guard
Rolled 5 rounds of 5 min

Saturday 3/18/17

BJJ
Double Knee Pass from Standing
Rolled 5 rounds of 5 min

Friday 3/17/17

Accessories
Incline Dumbbell Bench Press
3 sets x 8 reps @ 50#s
 - Superset -
5 Dumbbell Row each arm (50#)
5 Strict Pull Up

10 Ab Rollouts
50 DUs
4 rounds

1000 m row


Weighted Mobility
10 Rollovers (2.5#)
5 Jefferson Curls (45#)
3 rounds

Thursday 3/16/17

Conditioning
30' Sandbag Carry (100#)
5 Sandbag Squats
30' Sandbag Carry
5 Sandbag Over Shoulder
12 min AMRAP

Partnered with Ron - 18 rounds + 3 Shoulder Overs


Accessories
Landmine RDLs
3 sets x 5 reps each leg

Split Squats
3 sets x 5 reps each leg

Wednesday 3/15/17

Conditioning
200 m Ski
200 m Row
10 T2B
5 rounds

10 Single Arm Kettlebell Deadlift (53#)
100' Sandbag Carry (80#)
5 min AMRAP

Friday 3/10/17

BJJ
Rolled 4 rounds of 3 min and 3 rounds of 5 min

Wednesday 3/8/17

Accessories
10 Good Mornings (bar + chain)
5/5 Fat Bat Strict Pull Ups/Hanging Leg Raise
30 sec Ski Sprint
4 rounds

Tuesday 3/7/17

Bunch of Bro lifting at OSU
3 Deadlift + 1 Power Clean
Worked up to 235#

Dumbbell Shoulder Presses
Superset with Rear Flys

Hamstring Curls

Pull Ups
Dips

Monday 3/6/17

Conditioning
10 - 1
Pull Up
Hang Squat Clean (95#)
Push Press

Partnered with Dude
5:38

Friday 3/3/17

Weightlifting Scramble

Snatch 225# (barely missed 245)

Clean & Jerk 255# (missed 275 jerk)

Thursday 3/2/17

Conditioning
Tested several Arnold workouts