Powerlifting

Sled Pulls/Pushes

Rack Pulls

Grip work

Lats/Abs

Kettlebell Ladder
5 swings at each
18# - 26# - 35# - 44# - 53# - 70# - 80# - 106# - 124#
rest 10-30 sec between sets, 2 rounds through


BJJ

Conditioning

5 Pull Ups
10 V-Ups
15 Bar over Burpees
5 rounds
2 Push Press (135#) EMOM

9:43


Bench Press
12 sets x 2 reps @ bar + red bands + chains (for speed)


Olympic
Snatch above the knee blocks
5 sets x 1 rep @ 70% (65 kg)

Clean below the knee blocks
5 sets x 1 rep @ 80% (90 kg)

Rack Jerks
5 sets x 1 rep @ 80% (90 kg)

Starting to implement heavy kettlebell swings a couple times a week.

Kettlebell Swing
5 sets x 10 reps @ 106#

Lats and Abs


Olympic
Snatch
3 sets x 1 rep @ 90% (84 kg) (3/3)

Clean & Jerk
3 sets x 1 rep @ 90% (101 kg) (3/3)

Back Squat
5 sets x 5 reps @ 75% (118 kg)

Back Squat

6 sets x 1 rep @ 91% (315#)

BJJ

Snatch

4 sets x 1 rep @ 85% (80 kg) (4/4)

Clean & Jerk

4 sets x 1 rep @ 85% (95 kg) (4/4)

Lats and Abs


Olympic
Split Press
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang Snatch above knee + Snatch
5 sets x 1 rep @ 70% (65 kg)

Hang Clean above knee + Clean
5 sets x 1 rep @ 70% (80 kg)

Front Squat
6 sets x 3 reps @ 65% (85 kg)


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

Snatch
4 sets x 1 rep @ 85% (80 kg) (2/4)

Clean & Jerk
4 sets x 1 rep @ 85% (95 kg) (3/4)


Powerlifting
300 meter walking lunge (20 kg)

100 Good Mornings (20 kg)

100 Snatch Grip Dimmels (20 kg)

1000 Hamstring Curls (#2 band)

2 sets x 300 meter sled drag (85# brisk pace)

3 sets x 20 Pull Overs (#1 bands with PVC)
Super set with 4 Dead Hang Pull Ups

2 sets x 30 Pull Downs (#1 bands with PVC)
Super set with 1 Dead Hang Pull Up

3 sets x 15 hanging leg raise

Conditioning

"Boston"
7 Deadlift (225#)
22 Kettlebell Snatches (53#)
9 Slurpees (30#)
4 rounds

13:48


BJJ
Back Control
Gi Chokes

Bench
1 RM - 210# (4# PR)


Olympic
Power Snatch
5 sets x 1 rep @ 80% (65 kg)

Power Clean
5 sets x 1 rep @ 80% (80 kg)

Rack Jerk
5 sets x 1 rep @ 70 kg


Krav
Arm drag
Bar hug defense

Sumo Deadlift (w/ straps)

2 sets x 3 reps @ 85% (365#)

Lats and Abs

Olympic

Snatch

4 sets x 1 rep @ 85% (80 kg)

Clean & Jerk

4 sets x 1 rep @ 85% (95 kg)

Back Squat

5 sets x 5 reps @ 73% (115 kg)

Back Squat
6 sets x 1 rep @ 91% (315#)

BJJ

Snatch
5 sets x 1 rep @ 80% (75 kg)

Clean & Jerk
5 sets x 1 rep @ 80% (90 kg)

Olympic
Split Press
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Snatch Below Knee
5 sets x 1 rep @ 70% (65 kg)

Clean Below Knee + Jerk
5 sets x 1 rep @ 70% (85 kg)


BJJ