Wednesday 11/30/16

Weightlifting
Eccentric Snatch with 2 sec pause at bottom
4 sets x 2 reps @ 40 kg

Power Snatch + Snatch
6 sets x 1 rep @ 80 kg


Judo
Final Exam


Accessories
Sumo Deadlift
1 set x 1 rep @ 435#
3 sets x 5 reps @ 315#

Tuesday 11/29/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 1 Day 1


BJJ
Stand Up Practice
Rolled 7 rounds of 5 min

Monday 11/28/16

Weightlifting
2 Cleans + 1 Jerk
6 sets x 1 rep @ 105 kg

Tempo Snatch Deadlifts (6 sec up/ 6 sec down + 2 sec pause above knee on way up and down)
4 sets x 2 reps @ 60, 80, 90, 100 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 115#
1 set x 8 reps @ 135#
1 set x 6 reps @ 155#
1 set x 4 reps @ 175#


Bracing
1/2 Turkish Get Ups
3 sets x 5 reps each arm @ 60# DB

Kettlebell Snatch
3 sets x 5 reps each arm @ 70#

Sunday 11/27/16

Weightlifting
Eccentric Snatch
5 sets x 1 rep @ 60 kg

1 Clean + 2 Jerks
6 sets x 1 rep @ 95 kg

Wednesday 11/23/16

Accessories
Step Back Lunges
1 set x 10 reps @ 108#
1 set x 8 reps @ 137#
1 set x 6 reps @ 152#
1 set x 4 reps @ 162#

Tuesday 11/22/16

Weightlifting
2 Power Clean + 1 Split Jerk
6 sets @ 100 kg

Tempo Snatch Deadlift
4 sets x 2 reps w/ 6 sec up / 6 sec down @ 60/70/75/80

Abs
Hanging Compression Stuff


Conditioning
4 min Fish game @ damper 4

Monday 11/21/16

Weightlifting
Snatch Pull + Hang Snatch from Below Knee
6 sets x 1 rep @ 85 kg


Judo
Reviewed Positions
Conditional Rolling

Saturday 11/19/16

Accessories
Step Back Lunge
1 set x 10 reps @ 110#
1 set x 8 reps @ 130#
1 set x 6 reps @ 140#
1 set x 4 reps @ 150#

Friday 11/18/16

Weightlifting
Jerk Hold (2 sec in dip and split)
4 sets x 2 reps @ 60 kg

Split Jerk
3 sets x 2 reps @ 100, 100, 105 kg
3 sets x 1 reps @ 115, 120, 124 kg (PR)

Thursday 11/17/16

ROMWOD
For the Birds


Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 2

Wednesday 11/16/16

Weightlifting
Clean Pull + Clean from Deficit
6 sets x 2 reps @ 85 kg

Tempo Clean Deadlift (6 sec up / 6 sec down)
5 sets x 2 reps @ 80 kg


Judo
Weapons Defense
Couple rounds of rolling


Accessories
Sumo Deadlift
12 sets x 2 reps @ 280# + green bands

Tuesday 11/15/16

Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 1


BJJ
Escaping guard
Rolled 6 rounds of 6 min

Monday 11/14/16

Weightlifting
Snatch Pull + Snatch form deficit
6 sets x 2 reps @ 65 kg


Accessories
Kettlebell Snatch
3 sets x 8 reps each arm @ 44#

Ulm Press
3 sets x 8 reps each arm @ 18#


Judo
Sparred from standing and kneeling


Accessories
Step Back Lunge
1 set x 10 reps @ 105#
1 set x 8 reps @ 125#
1 set x 6 reps @ 135#
1 set x 4 reps @ 145#

Saturday 11/12/16

Weightlifting
Jerk Hold (2 sec hold in dip and split)
5 sets x 2 reps @ 65 kg

Jerk Dip
4 sets x 2 reps @ 120, 130, 140, 150 kg


Accessories
Step Back Lunge
1 set x 10 reps @ 100#
1 set x 8 reps @ 120#
1 set x 6 reps @ 130#
1 set x 4 reps @ 140#