Tuesday 1/31/17

Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 110 kg

Jerk
5 sets x 2 reps @ 115 kg


Accessories
Kettlebell Thrusters
2 sets x 10 reps @ 44#s

1/2 Turkish Get Up + Oblique Sit Ups
2 sets x 5 reps each side @ 26#


BJJ
De La Riva Practice
Rolled 4 rounds of 5 min



Accessories
Trap Bar Deadlift from 2" deficit
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#

Single Leg Box Jumps
3 sets x 5 reps each leg @ 2" higher each set

Weighted Abs stuff

Rowing
30 sec hard / 30 sec slow
5 rounds


ROMWOD
Primed

Monday 1/30/17

Weightlifting
Muscle Snatch
4 sets x 3 reps @ 40 kg

Snatch
3 waves x 1 rep @ 90, 93, 96 kg

Snatch Grip Push Press
5 sets x 3 reps @ 76 kg


Accessories
Banded March
3 sets x 60 sec

Strict Pull Ups
11 - 8 - 7 - 6


No Gi BJJ
Guillotine from butterfly
Rolled 5 rounds of 5 min


ROMWOD
Let's Roll

Saturday 1/28/17

Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg

Tempo + Pause Front Squat (3 sec down/up + 2 sec pause)
4 sets x 2 reps @ 93 kg

Friday 1/27/17

ROMWOD
Well Prepared


Weightlifting
Terrible day. Stopped early. Redoing tomorrow

Thursday 1/26/17

ROMWOD
Joan of Arc


Conditioning
1 min Ski
1 min Row
10 Hanging Leg Raises
10 rounds


Swimming
50 yards every 90 sec
25 rounds

Wednesday 1/25/17

Weightlifting
Snatch Balance (3 sec down + 2 sec hold)
4 sets x 3 reps @ 20, 30, 40, 50

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 84 kg

Pause Front Squat (3 sec in bottom)
4 sets x 3 reps @ 90 kg


Accessories
Strict Pull Ups
11 - 8 - 6 - 6

Tuesday 1/24/17

Weightlifting
Power Clean + Clean from Block Below Knee
6 sets x 1 rep @ 107 kg

Jerk
5 sets x 2 reps @ 110 kg (Triceps were smoked)


Accessories
Double KB Thrusters
10 reps @ 44#s

Czech Get Up to Oblique Sit
5 reps each side @ 26#

2 rounds

Sumo Deadlift
1 set x 1 rep @ 405#
3 sets x 5 reps @ 315#

Single Leg Box Jumps
3 sets x 5 reps each leg with higher box each set

Rowing
30 sec on / 30 sec off
10 rounds


ROMWOD
The Whole Enchilada

Monday 1/23/17

ROMWOD
Lower Threes


Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 40, 40 kg

Snatch
3 waves x 1 rep @ 88, 91, 94
1 wave x 1 rep @ 91, 95, 100

Snatch Grip Push Press
5 sets x 3 reps @ 75 kg

Bottom Up Squat
1 set x 3 reps @ 135#
1 set x 3 reps @ 185#
1 set x 3 reps @ 205#


Accessories
Strict Pull Ups
11 - 7 - 6 - 6

Banded March
3 sets x 60 sec @ thick green w/ 3" lift

Power Clean
3 RM
250#


No Gi BJJ
Armbar from Butterfly
Rolled 5 rounds of 5 min


ROMWOD
Three's Company

Sunday 1/22/17

Conditioning
Messed around with a EMOM for about 40 or so min
Muscle Ups
Double Unders
Ski
Split Jumps
Burpees
Box Jumps
Strict Pull Ups


ROMWOD
Finish What You Start

Saturday 1/21/17

Accessories
Jerk Recoveries
6 sets x 2 reps @ 315#

Friday 1/20/17

Conditioning
10 cal Ski
10 cal Row
30 min AMRAP

No idea how many rounds


Weightlifting
Clean & Jerk
3 waves x 1 rep @ 105, 110, 115 kg

Tempo + Pause Front Squat
3 sec down and up + 2 sec pause
4 sets x 2 reps @ 90, 90, 90, 95 kg


Accessories
Strict Pull Ups
10 - 7 - 6 - 6


BJJ
Rolled 10 rounds of 3 min


ROMWOD
Timber

Thursday 1/19/17

ROMWOD
Hercules 2.0


Conditioning
Swimming
50 yards every 90 sec (about 1:1)
20 rounds

Wednesday 1/18/17

Weightlifting
Snatch Balance
4 sets x 3 reps @ 20, 30, 40, 45 kg

Power Snatch + Snatch from Deficit
6 sets x 1 rep @ 82, 82, 82, 83, 84, 85 kg

Pause Front Squat
4 sets x 3 reps w/ 3 sec pause @ 90 kg


Accessories
1000 m Ski

Strict Pull Ups
10 - 7 - 6 - 5


Double Kettlebell Thrusters
10 reps @ 26, 35, 44#

Czech Get Up to Oblique Sit Up
5 reps each side @ 18#

3 rounds


Lateral Goblet Walk with Valgus Band
5 reps each side w/ 18#

Kettlebell Pull Over (3 Month position)
7 reps @ 26#

Single Arm Kettlebell Bench (3 Month position)
5 reps each side @ 44#

3 rounds


Double Unders
500 reps


ROMWOD
Need for Speed

Tuesday 1/17/17

Weightlifting
Power Clean + Clean from Blocks Below Knee
6 sets x 1 rep @ 105 kg

Jerk
5 sets x 2 reps @ 112, 112, 112, 115, 120 kg


BJJ
De La Riva Practice
Rolled 5 rounds of 5 min


Accessories
Trap Bar Deadlift
1 set x 1 rep @ 425#
3 sets x 5 reps @ 275#

Box Jumps
1 set x 1 rep
1 set x 3 reps

Weighted Ab Stuff
Light Rear Flys
2K Row at easy pace (10:00)


ROMWOD
Halfway There