Friday 1/3/20

Accessories
Back Squat
Heavy Single
305#

Modified Sumo Deadlift
Heavy Single
405#

Wednesday 1/1/20

Accessories
Back Squat
5 sets x 5 reps @ 90 kg

DB Bench Press
4 sets x 10 reps @ 35#s

Trap Bar Deadlift
3 sets x 10 reps @ 87 kg (higher handles)

Pull Up
4 sets x 5 reps

Rotational Med Ball Toss
3 sets x 10 reps each side @ 10#

Saturday 12/28/19

BJJ

Kimura from Side Control

Rolled 5 rounds of 5 min

Friday 12/27/19

Accessories
Hang Power Clean
1 RM - 255#

Thursday 12/26/19

Accessories
Push Ups
7 set x 10 reps

Sunday 12/22/19

Accessories
Strict Press
5 sets x 8 reps @ 85#

DB Bench Press
2:2:X:1
4 sets x 6 reps @ 50#s

Alt DB Bicep Curl
4 sets x 8 reps each @ 20, 25, 30, 35#s

Saturday 12/21/19

Conditioning
2500 m Row
100 DUs
2000 m Row
80 DUs
1500 m Row
60 DUs
1000 m Row
40 DUs
500 m Row
20 DUs

37:15

Wednesday 12/18/19

Conditioning
60 DUs
5 HSPU
20 cal BikeErg
15 min AMRAP

5 + 57

Sunday 12/15/19

Accessories
Strict Press
4 sets x 5 reps @ 45 kg

Pull Ups
4 sets x 5 reps

Push Ups
4 sets x 10 reps

Hanging Leg Raise
4 sets x 5 reps

Saturday 12/14/19

Weightlifting
Power Snatch
5 sets x 1 rep @ 50 kg

Power Clean + Jerk
5 sets x 1 rep @ 70 kg


Accessories
Back Squat
3 sets x 5 reps @ 90 kg

Saturday 12/7/19

Accessories
Strict Press
8 reps @ 25 kg
8 min EMOM

Bent Over Row
10 reps @ 30 kg
8 min EMOM

Friday 12/6/19

Accessories
Back Squat
3 sets x 10 reps @ 175#

Thursday 12/5/19

Conditioning
3 G2OH (95#)
200 m Row
6 G2OH
200 m Row
9 G2OH
200 m Row
...
15 min AMRAP

6 rnds + 14 G2OH

Saturday 11/30/19

Conditioning
1K Row
50 DUs
6 rounds

30:22