Accessories
Back Squat
1 set x 2 reps @ 255#
1 set x 2 reps @ 275#
3 sets x 2 reps @ 295#
ROMWOD
Forever Climbing
Wednesday, January 17, 2018
Tuesday, January 16, 2018
Tuesday 1/16/18
Weightlifting
Pause Power Clean
5 sets x 2 reps @ 95 kg
Jerk
5 sets x 3 reps @ 100 kg
Accessories
Hip Thrust
3 sets x 10 reps @ 95# w/ 3 sec pause
Rear Fly
3 min AMRAP
79 reps @ 2.5# plates
ROMWOD
Work Hard Feel Good
Pause Power Clean
5 sets x 2 reps @ 95 kg
Jerk
5 sets x 3 reps @ 100 kg
Accessories
Hip Thrust
3 sets x 10 reps @ 95# w/ 3 sec pause
Rear Fly
3 min AMRAP
79 reps @ 2.5# plates
ROMWOD
Work Hard Feel Good
Monday, January 15, 2018
Monday 1/15/18
Weightlifting
High Hang Snatch
4 sets x 3 reps @ 50 kg
Snatch
1 rep @ 80 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 215#
1 set x 2 reps @ 230#
3 sets x 4 reps @ 245#
ROMWOD
Forged
High Hang Snatch
4 sets x 3 reps @ 50 kg
Snatch
1 rep @ 80 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 215#
1 set x 2 reps @ 230#
3 sets x 4 reps @ 245#
ROMWOD
Forged
Saturday, January 13, 2018
Friday, January 12, 2018
Friday 1/12/18
Weightlifting
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 80 kg
Jerk Recoveries
4 sets x 3 reps @ 315#
Power Snatch from Below Knee Blocks
5 sets x 2 reps @ 80 kg
Jerk Recoveries
4 sets x 3 reps @ 315#
Wednesday, January 10, 2018
Wednesday 1/10/18
Weightlifting
Muscle Clean
3 sets x 3 reps @ 60 kg
Clean & Jerk
1 rep @ 102 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 98 kg
1 set x 2 reps @ 105 kg
1 set x 3 reps @ 112 kg
Muscle Clean
3 sets x 3 reps @ 60 kg
Clean & Jerk
1 rep @ 102 kg
12 min EMOM
Front Squat
1 set x 2 reps @ 98 kg
1 set x 2 reps @ 105 kg
1 set x 3 reps @ 112 kg
Tuesday, January 9, 2018
Tuesday 1/9/18
Weightlifting
Pause Power Clean
5 sets x 2 reps @ 93 kg
Jerk
5 sets x 3 reps @ 90 kg
BJJ
Rolled 7 rounds of 2 min
Pause Power Clean
5 sets x 2 reps @ 93 kg
Jerk
5 sets x 3 reps @ 90 kg
BJJ
Rolled 7 rounds of 2 min
Monday, January 8, 2018
Monday 1/8/18
Weightlifting
High Hang Snatch
4 sets x 3 reps @ 60 kg
Snatch
1 rep @ 82 kg
12 min EMOM
Front Squat
1 set x 6 reps @ 84 kg
1 set x 6 reps @ 91 kg
6 sets x 2 reps @ 98 kg
BJJ No Gi
Triad series form guard
Rolled 5 rounds of 5 min
High Hang Snatch
4 sets x 3 reps @ 60 kg
Snatch
1 rep @ 82 kg
12 min EMOM
Front Squat
1 set x 6 reps @ 84 kg
1 set x 6 reps @ 91 kg
6 sets x 2 reps @ 98 kg
BJJ No Gi
Triad series form guard
Rolled 5 rounds of 5 min
Sunday, January 7, 2018
Sunday 1/7/18
Weightlifting
Power Snatch from Blocks Below Knee
5 sets x 2 reps @ 70 kg
Jerk Recoveries
5 sets x 3 reps @ 305#
Back Squat
5 sets x 3 reps @ 120 kg
Power Snatch from Blocks Below Knee
5 sets x 2 reps @ 70 kg
Jerk Recoveries
5 sets x 3 reps @ 305#
Back Squat
5 sets x 3 reps @ 120 kg
Saturday, January 6, 2018
Friday, January 5, 2018
Friday 1/5/18
Weightlifting
Muscle Clean
4 sets x 3 reps @ 50 kg
Clean & Jerk
1 rep @ 100 kg
12 min EMOM
Muscle Clean
4 sets x 3 reps @ 50 kg
Clean & Jerk
1 rep @ 100 kg
12 min EMOM
Thursday, January 4, 2018
Wednesday, January 3, 2018
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
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, January 2, 2018
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
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
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