Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch below knee

5 sets x 1 rep @ 80% (72kg)

Conditioning

100 meter run
3 Wall Climbs
10 Push Ups
12 min AMRAP
alt rounds with partner
each did 6 rounds

Bench Press
1 set x 1 rep @ 95%
5 sets x 3 reps @ 85%
(super set work sets with 5 DH Pull Ups)

Conditioning

400 m run
5 Power Cleans (155#)
11 min AMRAP

4 rounds + 400 + 2 cleans

Clean from Blocks (below knee)

5 sets x 1 rep @ 80% (90 kg)

Press from Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 40 kg

Rack Jerks

5 sets @ 1 rep @ 80% (90kg)

Been taking care of the knee. Feeling a lot better

Back Squat
1 set x 6 reps @ 70% (230#)
1 set x 5 reps @ 80% (275#)
1 set x 3 reps @ 90% (300#)
1 set x 2 reps @ 95% (315#)

Conditioning
1000 m Row
2 Legless Rope Climbs (11 feet)
40 ft Handstand Walk
8 min cap (rest remainder if finish early)
3 rnds

Oly
Russian Snatch Balance
5 sets x 3 reps @ 40 kg

Snatch on Blocks (above knee)
5 sets x 1 rep @ 70% (70 kg)

Snatch Grip Deadlift (3 sec pause above knee)
5 sets x 2 reps @ 95% (90 kg)

Activate Breathing drill
2 sets x 30 sec hold

Side Bridge Hip Flexion
2 sets x 10 reps each side

Split Press

5 sets x 5 reps @ 30 kg

Jerk Balance

5 sets x 3 reps @ 50 kg

Clean & Jerk

5 sets x 1 rep @ 80% (90 kg)

Clean Deadlift (3 sec pause above knee)

5 sets x 2 reps @ 90% (100 kg)

Finally got back into krav today. Missed it a lot. Picked it back up pretty quick, but there is still plenty to pick back up.

Slipping, high cover with counters

Conditioning

10 Push Ups

7 Pull Ups

5 Ground to Overhead (135#)

12 min AMRAP

6 + 11

Snatch Hip Drill

Snatch Balance

5 sets x 3 reps @ 60 kg

Snatch

7 sets x 1 rep @ 80% (72kg)

Banded Good Mornings

3 sets x 20 reps


Conditioning

3 Squat Clean Thrusters (95#)
3 Shoulder to Overhead
30 sec rest
5 rnds

2:59

Decided to stick with Powers today for knee again.

2 Position Power Clean (above knee then below knee)

5 sets x 1 rep @ 70% (75 kg)

Press in Split

5 sets x 5 reps @ 40 kg

Jerk Balance

5 sets x 3 reps @ 40 kg

Rack Jerk

Up to one heavy single, 100 kg

Tried some squatting again to test the knee.

Snatch Balance

5 sets x 3 reps @ 50 kg

Snatch from Below Knee

5 sets x 1 rep @ 70% (63 kg)

Snatch Deadlift (with 6 second negative)

5 sets x 2 reps @ 90% (81 kg)

Ring Dips

5 sets x 8 reps

Knee felt ok, but one Snatch bothered it again

Tweaked knee or something yesterday so I'm taking it easy today.

Worked on some box jumps.

Conditioning

Teams of 3
1 always running 400 m

other 2 alternate rounds of

10 KB snatch (53#)
7 Pull Ups

10 min AMRAP

Snatch from blocks (above knee)
6 sets x 1 rep @ 80%

Clean from blocks (above knee)
5 sets x 1 rep @ 80%


Back Squat
1 set x 8 reps @
1 set x 8 reps @
1 set x 8 reps @
1 set x 8 reps @

Front Squat
1 set x 5 reps @
1 set x 5 reps @
2 sets x 5 reps @


Conditioning
10 OH Lunges (95#)
4 Bar over Burpees
5 Ground to overhead
5 rnds

6:32

Rest Day

No workout today, but did go to the range to work on shooting skills!

Conditioning

100 meter Plate Carry (45#)
10 Burpee Toes 2 Bar
10 rnds
(alternate round with partner, plate never allow to touch ground)

16:38 (with Dude)


Had a nice lunch and then filmed a bunch of videos.


Snatch Deadlift + Below the knee Snatch (pause at knee on both)

3 sets x 1 rep @ 80% (72 kg)


Clean Deadlift + Below the knee Clean + Jerk (pause at knee on both)

3 sets x 1 rep @ 80% (90 kg)


Deadlift (with straps today to save my hands)

5 sets x 5 reps @ 75% (300#)


Bench Press

1 set x 1 rep @ 97.5% (200#)
5 sets x 3 reps @ 87.5% (180#)


Did extra work today to get back on track!

Snatch

5 sets x 1 rep @ 80% (72 kg)

Clean and Jerk

5 sets x 1 rep @ 80% (90 kg)

Back Squat

1 set x 8 reps @ 65% (215#)
1 set x 8 reps @ 70% (230#)
1 set x 6 reps @ 80% (260#)
1 set x 5 reps @ 85% (280#)

Front Squat

1 set x 5 reps @ 70% (200#)
1 set x 5 reps @ 75% (215#)
1 set x 5 reps @ 80% (230#)