Wednesdy 3/21/18

Accessories
30 m walk/10 m walking lunge w/ 20# vest
20 sets

5 min Ski
62 cals

Tuesday 3/20/18

Weightlifting
Snatch Pull
4 sets x 1 rep @ 120 kg

Back Squat
1 set x 1 rep @ 145 kg

Monday 3/19/18

Accessories
20 min Sled Drag (1x45#) + 20# weight vest

Saturday 3/17/18

Weightlifting
Clean
1 RM - 132 kg (2 kg PR)

Friday 3/16/18

Weightlifting
Clean & Jerk
1 RM - 120 kg

Wednesday 3/14/18

Weightlifting
Snatch
1 RM - 107 kg


Conditioning
"Dyer"
3 Power Clean (205#)
14 HSPU
9 Front Squat
2 Muscle Ups
23 min AMRAP

102 reps

Tuesday 3/13/18

Conditioning
10 cal Ski
10 cal Row
4 TGU (35#)
8 rounds
------------------
25 min walk w/ 20# vest

Monday 3/12/18

Conditioning
10 cal Ski
10 cal Row
5 Stall Bar Leg Raises
10 SA KBS (35#)
10 rounds
------------------
3K Bike


Weightlifting
Power Snatch
6 sets x 2 reps @ 77 kg

Snatch Push Press
5 sets x 3 reps @ 60 kg

Front Squat
2 sets x 3 reps @ 116 kg

Back Squat
2 sets x 3 reps @ 116 kg

Saturday 3/10/18

BJJ
Kimura from guard/sweep/armbar
Rolled 2 rounds of 5 min

Friday 3/9/18

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 111, 115, 119 kg

Step Back Lunge
6 sets x 6 reps each leg @ 60 kg

Thursday 3/8/18

Conditioning
500 m Bike
20 KBS (35#)
12 Push Ups
5 rounds


Accessories
Stall Bar Hanging Leg Raise
5 sets x 5 reps

Sumo Deadlift from 3" Blocks
1 set x 1 rep @ 505#

Wednesday 3/7/18

Weightlifting
Snatch
3 waves x 1 rep @ 94, 96, 99 kg

Front Squat
3 sets x 3 reps @ 124 kg


ROMWOD
Against The Flow

Tuesday 3/6/18

Accessories
Bandbell Strict Press from Split
5 sets x 5 reps

KBS
5 sets x 20 reps @ 35#


Conditioning
10 cal Ski
30 DUs
3 Axle G2OH (165#)
15 V-Ups
14 min AMRAP

6 rnds + 47 reps


ROMWOD
Quality Counts

Monday 3/5/18

Weightlifting
Clean
6 sets x 2 reps @ 100, 110, 110, 110, 100, 100 kg

BTN Jerk
6 sets x 3 reps @ 90 kg


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


5K Bike (Recovery)
11:51