Wednesday 1/3/18

Conditioning
10 cal Ski
10 cal Row
20 V-Ups
5 rounds


Weightlifting
Pause Power Clean
5 sets x 2 reps @ 90 kg

Jerk
5 sets x 3 reps @ 95 kg

Front Squat
5 sets x 3 reps @ 95 kg

Tuesday 1/2/18

Conditioning
20 cal AirDyne
20 KBS (44#)
10 T2B
4 rounds

9:45


Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg

Snatch
1 rep @ 80 kg
12 min EMOM

Sunday 12/31/17

Weightlifting
Snatch
10 sets x 1 rep @ 40 kg

Clean & Jerk
10 sets x 1 rep @ 60 kg


Accessories
1-2-3-4
Strict Pull Up
Strict HSPU


Conditioning
20 cal AirDyne
20 KBS (35#)
5 rounds

7:45

Sunday 12/24/17

Conditioning
200 m Run
10 Air Squats
10 Good Mornings
10 Push Ups
5 rounds

Friday 12/22/17

Conditioning
200 m Run
10 Burpees
3 rounds

Sunday 12/17/17

Conditioning
10 Push Ups
10 Air Squats
10 V-Ups
10 rounds

100 Good Mornings

Thursday 12/14/17

Conditioning
10 Burpees
10 Air Squats
10 rounds

Wednesday 12/13/17

Conditioning
100 Burpees

Sunday 12/10/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 100, 104, 109 kg

Friday 12/8/17

Weightlifting

Snatch

4 sets x 2 reps @ 80, 82, 84, 86 kg

3 sets x 1 rep @ 90, 95, 100 kg

Back Squat

4 sets x 3 reps @ 113, 128, 143, 143 kg

Tuesday 12/5/17

Weightlifting
Power Clean + Jerk + Clean
6 sets x 1 + 1 +1 reps @ 90 kg

Snatch Pull
5 sets x 3 reps @ 70 kg

Monday 12/4/17

Weightlifting
Snatch
5 sets x 3 reps @ 78, 82, 83, 84, 85 kg

Back Squat
1 set x 2 reps @ 90 kg
1 set x 2 reps @ 105 kg
6 sets x 2 reps @ 113 kg


BJJ No Gi
Closed Guard to Back Control to Rear Naked
Rolled 4 rounds of 5 min

Saturday 12/2/17

Accessories
Back Squat
5 sets x 4 reps @ 113, 128, 135, 135, 135 kg


BJJ
Deon Seminar
Drilled sweeps from guard to cross collar choke variants

Friday 12/1/17

Weightlifting
Clean & Jerk
3 sets x 2 reps @ 102, 106, 108 kg
4 sets x 1 rep @ 113, 118, 121, 124 kg (PR)