Monday 7/17/17

Weightlifting
Power Snatch + OHS
3 sets x 1 rep @ 80, 83, 86

Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 175#
1 set x 6 reps @ 190#
1 set x 6 reps @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
2 sets x 8 reps @ 30, 35#
2 sets x 6 reps @ 40, 50

Single Arm Dumbbell Row (2:1:1:1)
4 sets x 8 reps each arm @ 40#

Supinated Ring Row (2:1:X:2)
3 sets x 8 reps

Forearm Plank
3 sets x 45 sec @ 0, 45#, 90#


Conditioning
40 sec Wall Sit
12 Diamond Push Ups (2:1:1:1)
60 Double Unders
4 sets

Sunday 7/16/17

Accessories
Kang Squat (3:1:1:1)
3 sets x 6 reps @ 65, 85, 105#

GHD Hip Extension (3:0:1:2)
3 sets x 8 reps

Back Squat (3:0:X:0)
5 sets x 3 reps @ 135, 145, 155, 165, 175#

Friday 7/14/17

Weightlifting
Power Jerk + 2 Split Jerk
Worked up to 102 kg
*Dip felt really good today*

Bulgarian Split Squat
4 sets x 5 reps each leg @ 40# DBs


Accessories
Z Press
1 set x 8 reps @ 75#
1 set x 7 reps @ 85#
1 set x 6 reps @ 95#
1 set x 5 reps @ 105#

Incline Dumbbell Bench Press (3:1:X:1)
3 sets x 6 reps @ 35# DBs

Strict Dips (2:1:X:1)
3 sets x 4 reps

Single Arm Dumbbell Row (2:1:1:2)
3 sets x 8 reps each arm @ 40# DB


Conditioning
60 sec Ski
10 DB Deadlifts (70#s)
30 m Beast Crawl
50 Double Unders
Rest 2 min
4 sets

Thursday 7/13/17

Weightlifting
Hang Power clean + 2 Power Clean
4 sets x 1 rep @ 90, 92, 93, 94 kg

Wednesday 7/12/17

Accessories
Back Squat (3:2:X:1)
2 sets x 6 reps @ 95, 115
2 sets x 5 reps @ 135, 155
1 set x 4 reps @ 175

RNT Split Squat (2:0:X:1)
3 sets x 8 reps each leg @ 20# DBs + red band

Strict Ring Pull Up (2:1:X:1)
3 sets x 4 reps

Single Leg RDL (2:0:1:1)
3 sets x 8 reps each leg @ 20# DBs

Single Arm Press (2:1:1:2)
3 sets x 8 reps each arm @ 20#


Conditioning
20m Sled Push (3x45#)
5 Renegade Rows
5 Strict T2B
20 sec Handstand Hold

3 rnds + 5 Rows

Tuesday 7/11/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
2 sets x 5 reps @ 135, 155
2 sets x 4 reps @ 175, 195
1 set x 3 reps @ 215

Deadlift from Block Above Knee
4 sets x 5 reps @ 455# (used straps)


Conditioning
12 KBS
30 sec Hollow Hold
8 Tall Box Jumps
60 sec Row
5 rounds

Monday 7/10/17

Weightlifting
Power Snatch + OHS
4 sets x 1 rep @ 80, 82, 84, 85

Step Back Lunge
1 set x 10 reps each leg @ 155#
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 180#
1 set x 6 reps each leg @ 190#
1 set x 6 reps each leg @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
3 sets x 8 reps @ 40# DBs

Dual Dumbbell Prone Row (2:1:1:1)
3 sets x 8 reps @ 30# DBs

Ring Row (2:0:2:0)
3 sets x ME (9, 9, 8)

Ring Plank
3 sets x 30-60 sec (60, 60, 45)


Conditioning
30 sec Wall Sit
10 Push Ups (2111)
30 DUs
Rest 1 min
5 sets (not for time)

Saturday 7/8/17

BJJ
Buckeye State Grappling Championship
White Belt - Adult - 174.9
Lost Match #1   9 - 12
Lost Match #2   0 - 5

Not happy at all with how I performed. Both opponents were very aggressive and physical. Match #1 was very back and forth. Had several chances at submission. Match #2,  couldn't get past his open guard.

Friday 7/7/17

Conditioning
1 min Row
5 Hanging Leg Raises (Fat Bar)
30-40 sec Sandbag Hold (150#)
5 rounds

Sled Drag Forward (1x45#)
12 min
Sled Drag Backwards (1x45#)
9 min

Thursday 7/6/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 100 kg

Split Squat w/ Farmer Hold
4 sets x 5 reps each leg @ 35# DBs


Conditioning
10 T2B
20 Push Ups
30 Burpees
40 Cross Crunch
30 Burpees
20 Push Ups
10 T2B

7:24 at consistent and steady pace

Wednesday 7/5/17

Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises (Fat Bar)
5 rounds


Weightlifting
Hang Power Clean + 2 Power Clean
5 sets x 1 rep @ 95, 97, 99, 101 kg


BJJ
Rolled for about 45 min

Tuesday 7/4/17

Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds

Monday 7/3/17

Weightlifting
Power Snatch + OHS
5 sets x 1 rep @ 80, 81, 82, 83, 84 kg

Step Back Lunge
1 set x 10 reps each leg @ 155#
1 set x 8 reps each leg @ 170#
1 set x 6 reps each leg @ 180#
1 set x 4 reps each leg @ 205#

1/4 GHR
3 sets x 10 reps

Saturday 7/1/17

BJJ
Takedown Practice
Takedown King of the Hill for 20 min