Weightlifting AM
Snatch
4 sets x 1 rep @ 85%  (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)



Weightlifting PM
Box Squat (just below parallel)
12 sets x 2 reps @ 175# + chains x 3

Sumo Deadlit
12 sets x 2 reps @ 215# + green band w/ 2" deficit

NoWheres
3 sets x 2 min @ thick green band


Bracing
Cross Crunch
2 sets x 10 reps each leg
Flutter Kicks
2 sets x 30 reps each leg

Weightlifting
Snatch
4 sets x 1 rep @ 85% (85 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Weightlifting AM
Split Press
5 sets x 5 reps @ 25 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Power Snatch below knee
5 sets x 1 rep @ 70% (60 kg)

Power Clean below knee
5 sets x 1 rep @ 70% (70 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 2

Strict Press
2 sets x 10 reps @ bar + chains x 2

Banded Row
2 sets x 50 reps


Bracing
Cross Crunch
2 sets x 10 reps each
Flutter Kicks
2 sets x 30 reps

Weightlifting
Clean & Jerk
Weight of the Day - 115 kg (2 kg PR) (tried 120 5 times but wasn't able to clean it)

Snatch
5 sets x 1 rep @ 80% (80 kg)

Back Squat
3 sets x 3 reps @ 80% (130 kg)


BJJ
Straight Ankle Lock defense counters
5 rounds of 5 min

Yoga
1 hour


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

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


BJJ
Back Escapes
7 rounds of 6 min


Bracing

Weightlifting AM
Snatch
Weight of the Day - 97 kg (1 kg PR) (Barely missed 101 about 7 times)

Clean & Jerk
5 sets x 1 rep @ 80% (92 kg)


Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 175# + 3 chains

Sumo Deadlift
10 sets x 2 reps @ 215# + green/blue bands


Conditioning
5 Power Cleans (135#)
30 Double Unders
5 rounds

2:48

Weightlifting
Russian Snatch Balance
3 sets x 3 reps @ 20 kg

Snatch
4 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Back Squat
4 sets x 1 rep @ 90% (145 kg)

Weightlifting AM
Split Press
5 sets x 5 reps @ 35 kg

Jerk Balance
5 sets x 3 reps @ 45 kg

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

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


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3

Banded Tricep Extension
2 sets x 50 reps @ blue band

Diagonal Band Pull Aparts
2 sets x 30 reps each side @ red band

Shoulder Touches
2 sets x 25 reps

Rope Rows
2 sets x 10 reps


Conditioning
4 sets x 40 yard sprint

Weightlifting
Snatch
4 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
4 sets x 1 rep @ 85% (100 kg)

Front Squat
6 sets x 3 reps @ 67% (90 kg)


Bracing
Static Lunge
3 sets x 8 reps each leg @ 2 x 8 kg KBs

Banded Hip Rotations
3 sets x 15 reps


BJJ
Ankle Lock Defenses
5 rounds of 5-7 min

Yoga
1 hour


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (70 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Rack Jerk
5 sets x 1 rep @ 90 kg

Weightlifting AM
Snatch
5 sets x 1 rep @ 85% (82 kg)

Clean & Jerk
5 sets x 1 rep @ 85% (100 kg)

Back Squat
3 sets x 3 reps @ 80% (130 kg)


Weightlifting PM
Dynamic Lower
Box Squat (just below parallel)
10 sets x 2 reps @ 155# + 3 chains

Sumo Deadlift
10 sets x 2 reps @ 215# + green band


Bracing
Goblet Squat to box
3 sets x 10 reps

Back Breathing
3 sets x 10 reps

Weightlifting
Snatch
3 sets x 1 rep @ 90% (90 kg, cause no change plates available)

Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)

Front Squat with 3 sec pause at bottom while maintaining brace
6 sets x 2 reps @ 75 kg

Weightlifting AM
Press in Split
5 sets x 5 reps @ 30 kg

Jerk Balance
5 sets x 3 reps @ 40 kg

Hang snatch above knee
5 sets x 1 rep @ 75% (72 kg)

Hang clean above knee
5 sets x 1 rep @ 75% (87 kg)


Weightlifting PM
Dynamic Upper
Bench Press
9 sets x 3 reps @ 95# + chains x 3

Banded Tricep Extension
3 sets x 50 reps @ red band

Diagonal band Pull Aparts
3 sets x 30 each side @ red band

Seated Front Delt Raise
3 sets x 12 reps @ 25#

Ring Row
3 sets x 10 reps


Bracing

Weightlifting
Russian Snatch Balance
3 sets x 3 reps @ 20 kg

Snatch
3 sets x 1 rep @ 90% (87 kg) (2/3)

Clean & Jerk
3 sets x 1 rep @ 90% (105 kg)


Bracing
Single Arm KB Press in Lunge
3 sets x 8 reps each arm

Ring Row
3 sets x 10 reps


BJJ
5 rounds of 5 min, half with blue belt, not submitted once