Monday 7/31/17

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
2 sets x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 4 reps @ 60#s

Prone Barbell Row  (2:1:X:1)
2 sets x 8 reps @ 85#
2 sets x 6 reps @ 105#

Alternating Box Step Up (20")
2 sets x 12 reps @ 40# DBs
1 set x 12 reps @ 40# DBs

Ring Row (2:0:1:1)
1 set x 10 reps
1 set x 8 reps
1 set x 6 reps

Weighted Plank
1 set x 60 sec @ 25#
1 set x 60 sec @ 50#
1 set x 60 sec @ 75#


Conditioning
60 sec Wall Sit
30 sec Sit Ups
10 Alt Dumbbell Snatches (70#)
Rest 45 sec
3 rounds


Weightlifting
2 Power Snatch + 1 Snatch
Worked up to 80 kg

Step Back Lunge
1 set x 8 reps each leg @ 165#
1 set x 6 reps each leg @ 190#
1 set x 4 reps each leg @ 215#
1 set x 4 reps each leg @ 230@

Saturday 7/29/17

BJJ
Practiced Ankle Lock from X Guard
Rolled 5 rounds of 5 min


Accessories
Kang Squat (3:1:1:1)
3 sets x 4 reps @ 75, 95, 115#

Barbell Glute Bridge (1:1:1:2)
3 sets x 10 reps @ 95, 115, 135#

Back Squat (3:0X:0)
5 sets x 1.1 reps @ 185, 195, 205, 215, 225# (15 sec between singles)

RNT Reverse Lunge (3:0:X:1)
1 set x 6 reps each leg @ 40# DBs + red band
1 set x 5 reps each leg @ 50# DBs + red band
1 set x 4 reps each leg @ 60# DBs + red band
1 set x 3 reps each leg @ 70# DBs + red band

Strict Toes 2 Rings
4 sets x 6 reps

Hollow Hold
4 sets x 30 sec

Friday 7/28/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 110 kg


Accessories
Z Press
1 set x 5 reps @ 100#
1 set x 5 reps @ 105#
1 set x 4 reps @ 110#
1 set x 4 reps @ 115#
1 set x 3 reps @ 120# (missed last rep)

Single Arm Incline Dumbbell Bench Press (3:0:X:0)
3 sets x 6 reps each arm @ 40#

Weighted Push Up (2:0:X:1)
3 sets x 6 reps @ 15#

Prone Barbell Row (2:1:X:1)
3 sets x 6 reps @ 65#


Conditioning
60 Double Unders
8 Single Leg Suitcase Deadlift (70# KB)
5 Dumbbell Strict Press (40#s)
20m Kettlebell Overhead Carry (44#s)
45 sec Forearm Plank
Rest 90 sec
4 sets

Thursday 7/27/17

Weightlifting
Power Snatch + Overhead Squat
Worked up to 88 kg


Accessories
Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 180#
1 set x 6 reps @ 205#
1 set x 6 reps @ 215#

Wednesday 7/26/17

Accessories
Back Squat (3:2:X:1)
3 sets x 4 reps @ 145, 165, 185#
2 sets x 3 reps @ 205, 225#

RNT Split Squat (3:0:X:1)
4 sets x 5 reps each leg @ 35# DBs + red band

Lean Away Strict Ring Pull Up (2:1:X:2)
4 sets x 4 reps

Dumbbell Single Leg RDL (3:0:1:1)
3 sets x 6 reps each leg @ 35# DBs

Seated Single Arm Arnold Press (2:1:1:2)
3 sets x 6 reps each arm @ 25# DB


Conditioning
30m Sled Push (3x45#)
15 sec Ring Support
6 Bent Over KB Rows (2x26#)
10 Toes 2 Rings
20 sec Wall Facing Handstand Hold
10 min AMRAP

4 rounds

Tuesday 7/25/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
3 sets x 3 reps @ 185, 205, 225#
2 sets x 2 reps @ 245, 265#

Deadlift from Block Below Knee
4 sets x 4 reps @ 405# (straps)


Conditioning
8 Unbroken Power Cleans (135#)
20 sec Star Plank Right
20 sec Star Plank Left
6 Box Jump Overs (24")
60 sec Air Dyne
Rest 90 sec
5 rounds


Weightlifting
Hang Power Clean + 2 Power Clean
Worked up to 103 kg


BJJ
Drilled positions for about 20 min
Practiced standing guard break into ankle lock
Rolled 5 rounds of 5 min

Monday 7/24/17

Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 8 reps @ 40#s

Dual Dumbbell Prone Row (2:0:X:2)
4 sets x 8 reps @ 35#s

Ring Face Pull (2:1:X:0)
3 sets x 10 reps

Ring Plank (Feet Elevated)
3 sets x 45 sec @ 12" box


Conditioning
50 sec Wall Sit
12 Ring Push Ups (2:0:X:1)
6 Dumbbell Snatch each arm (60#)
Rest 2 min
4 rounds

Sunday 7/23/17

Accessories
Kang Squat (4:0:2:1)
3 sets x 5 reps @ 65, 85, 105#

GHD Hip Extension (2:0:2:0)
3 sets x 8 reps @ 0, 20#, 30# DB

Back Squat (3:0:X:0)
5 sets x 2 reps @ 135, 155, 175, 195, 205#

RNT Reverse Lunge (2:0:X:0)
2 sets x 8 reps each leg @ 30# DBs

GHD Sit Up (3:1:X:1)
2 sets x 10 reps

Tuck L-Sit
2 sets x 20 sec

Saturday 7/22/17

BJJ
Tested for Blue Belt
Practiced Spider Guard to X Guard takedown

Friday 7/21/17

Weightlifting
Push Jerk + 2 Split Jerk
Worked up to 105 kg


Accessories
Split Squat
4 sets x 5 reps @ 44# KBs

Z Press
1 set x 7 reps @ 90#
1 set x 6 reps @ 95#
1 set x 5 reps @ 100#
1 set x 4 reps @ 105#
1 set x 4 reps @ 110#

Incline Dumbbell Bench Press (3:0:X:0)
1 set x 8 reps @ 40#s
1 set x 6 reps @ 50#s
1 set x 5 reps @ 60#s

Parallette Push Ups (2:1:2:1)
1 set x 6 reps
1 set x 8 reps
1 set x 10 reps

Prone Dual Dumbbell Row (3:1:X:1)
1 set x 6 reps @ 30#s
1 set x 7 reps @ 30#s
1 set x 8 reps @ 30#s


Conditioning
300 m Row
10 Deadlifts (135, 155, 175, 195)
5 Kettlebell Strict Press (35#s)
5 Kettlebell Push Press
20 m Dumbbell Bear Crawl (20#s)
Rest 2 min
4 rounds

Thursday 7/20/17

Conditioning
30 m Reverse Sled Drag (2x45#)
8 Ring Rows (1 sec hold)
4 Strict Toes 2 Rings
6 Kipping Toes 2 Rings
2 Wall Climbs
10 min AMRAP

3 rounds + Sled Drag


BJJ
Drilled for test for about 40 min

Wednesday 7/19/17

Weightlifting
Hang Power Clean + 2 Power Clean
Worked up to 102 kg


Accessories
Back Squat (3:2:X:1)
2 sets x 5 reps @ 135, 155#
2 sets x 4 reps @ 175, 195#
1 set x 3 reps @ 215#

RNT Split Squat (2:0:X:1)
3 sets x 6 reps each leg @ 30# DBs

Strict Pull Up (3:1:X:2)
3 sets x 5 reps

Dumbbell Single Leg RDL (3:1:X:1)
3 sets x 6 reps each leg @ 30# DBs

Seated Single Arm Dumbbell Press (3:1:X:1)
3 sets x 8 reps each arm @ 30# DB


BJJ
Drilled for test for about 60 min

Tuesday 7/18/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
2 sets x 4 reps @ 155, 175#
2 sets x 3 reps @ 195, 215#
1 set x 2 reps @ 235#

Deadlift from Block Above Knee
4 sets x 3 reps @ 500# (used straps)


Conditioning
10 Unbroken Hang Power Cleans (95, 100, 105, 110, 115)#
 - Rest 15 sec -
30 sec Hollow Rocks
 - Rest 15 sec -
8 Seated Box Jumps (30, 33, 36, 39, 42 in)
 - Rest 15 sec -
300 m Row (2:05, 2:00, 1:55, 1:50, 1:45 split)
 - Rest 90 sec -
5 rounds
*increasing effort each round*


BJJ
Drilled for Blue Belt test for about 90 min
Rolled 5 rounds of 5 min

Monday 7/17/17

Weightlifting
Power Snatch + OHS
3 sets x 1 rep @ 80, 83, 86

Step Back Lunge
1 set x 8 reps @ 165#
1 set x 8 reps @ 175#
1 set x 6 reps @ 190#
1 set x 6 reps @ 205#


Accessories
Dumbbell Bench Press (3:0:X:1)
2 sets x 8 reps @ 30, 35#
2 sets x 6 reps @ 40, 50

Single Arm Dumbbell Row (2:1:1:1)
4 sets x 8 reps each arm @ 40#

Supinated Ring Row (2:1:X:2)
3 sets x 8 reps

Forearm Plank
3 sets x 45 sec @ 0, 45#, 90#


Conditioning
40 sec Wall Sit
12 Diamond Push Ups (2:1:1:1)
60 Double Unders
4 sets