Wednesday 8/30/17

Weightlifting
Jerk (pause in Split) + Jerk
4 sets x 1+1 rep @ 110, 112, 113, 114 kg


Accessories
Back Squat (0:0:X:1)
4 sets x 6 reps @ 145, 165, 185, 205#

Front Foot Elevated Kettlebell Front Rack Split Squat (3:0:X:1)
3 sets x 6 reps each leg @ 44s

Strict Chest to Bar Pull Up
3 sets x 30 sec AMRAP @ 6, 7, 7

Single Leg Barbell Glute Bridge (1:1:X:1)
3 sets x 8 reps each leg @ 35#

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
3 sets x 6 reps each arm @ 25#


Conditioning
3 Wall Climbs
10 m Seated Sled Drag Face Pull (2x45#)
20 sec Ring Support
10 m Single Arm Farmer Carry each arm (80#)
10 min AMRAP

3 rounds

Tuesday 8/29/17

Accessories
Seated Box Jump
Work up to challenging single @ 48.5"

Seated Box Jump
2 sets x 2 reps @ 46"

Segmented Clean Pull + Segmented Power Clean
5 sets x 2+2 reps @ 95, 105, 115, 125, 135#

Clean Grip Deadlift (2:1:1:1)
4 sets x 2 reps @ 235, 255, 275, 295#


Conditioning
15 KBS (70#)
10 Squat Thrusts
15 Toes to Rings
20 cal Row
4 rounds


BJJ
Rolled 6 rounds of 5 min

Monday 8/28/17

Weightlifting
Hang Snatch + Snatch
Worked up to 90 kg


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#

Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#

Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#

Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#

Body Say (2:0:2:0)
3 sets x 8 reps


Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds


ROMWOD
Winning

Sunday 8/27/17

ROMWOD
Choose Happy

Saturday 8/26/17

Accessories
Back Squat (2:0:X:0)
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#
1 set x 1 rep @ 285#
1 set x 3 reps @ 255#
1 set x 2 reps @ 275#
1 set x 1 rep @ 295#

Split Stance RDL (3:1:1:1)
5 sets x 6 reps each leg @ 85, 90, 95, 100, 105#

6" Deficit Step Back Lunge (Kettlebell Front Rack)
5 sets x 10 reps @ 35s, 44s, 53s, 53s, 53s

Side Star Plank w/ Dumbell in top hand
4 sets x 20 sec each side @ 20, 25, 30, 35#

Alt Dumbbell Curl and Press
4 sets x 6 reps each arm @ 20s, 25s, 30, 35s

Friday 8/25/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 106 kg
(Attempted 108, but missed second clean)


Accessories
Muscle Snatch + Muscle Snatch (Below Knee)
5 sets x 1+3 reps @ 75, 85, 95, 105, 110#

Seated Behind the Neck Press (3:1:X:1)
1 set x 5 reps @ 80#
1 set x 4 reps @ 90#
1 set x 3 reps @ 100#
1 set x 2 reps @ 110#
1 set x 1 rep @ 115#

Incline Dumbbell Bench Press (3:0X:0)
2 sets x 8 reps @ 40s, 50s
1 set x 4 reps @ 60s

Strict Ring Dips
3 sets x 20 sec ME @ 10, 12, 11

Chest to Ring Hold
3 sets x 37, 40, 30 sec


Conditioning
350 m Row
15 KBS (70#)
12 KB Push Press (35s)
9 GHD Sit Ups
90 sec Rest
4 rounds

Wednesday 8/23/17

Weightlifting
Jerk Recoveries
Triples, Worked up to 375#
(got 405 for a single)

Jerk with 3 sec pause in split
Worked up to 100 kg for a double


Accessories
Back Squat (0:0:X:1)
4 sets x 8 reps @ 135, 155, 175, 195#

Bulgarian Split Squat w/ Kettlebell Front Rack (2:0:X:1)
4 sets x 6 reps each leg @ 26s, 35, 44s, 53s

Weighted Strict Pull Up + Strict Chest to Bar Pull Up + Strict Pull Up
4 sets x 2.4.6 reps @ 25, 30, 35, 40#

Single Leg GHD Hip Extension
4 sets x 5 reps each leg

Seated Arnold Press (2:1:1:1)
4 sets x 6 reps @ 25# DBs


Conditioning
10 m Handstand Walk
20 m Reverse Sled Drag (2x45#)
15 sec Star Plank each side
20 m Z Carry each side (70/53)
10 min AMRAP

2 rounds + 1 walk

Tuesday 8/22/17

Accessories
Tall Box Jump
Worked up to 38"

Segmented Clean Pull
5 sets x 4 reps @ 135, 145, 155, 165, 185#

Clean Grip Deadlift (3:1:1:1)
4 sets x 3 reps @ 205, 225, 245, 265#


Conditioning
4 Hang Power Cleans *Below knee* (95, 115, 135, 155, 185#)
8 Burpees
12 Toes 2 Bar
18 cal AirDyne
Rest 90 sec
5 rounds


BJJ
Guard Break/Pass/Breadcutter
Rolled 5 rounds of 5 min


ROMWOD
Prone For Greatness

Monday 8/21/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 86 kg

Front Squat
1 RM - 130 kg, missed 137


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 10 reps @ 75#
1 set x 8 reps @ 105#
1 set x 6 reps @ 135#
1 set x 4 reps @ 165#

Prone Barbell Row (2:1:X:1)
3 sets x 8 reps @ 65, 85, 105#
1 set x 6 reps @ 115#

Single Arm Kettlebell Overhead Lunge
3 sets x 6 reps each arm @ 35, 44, 53#

Seated Sled Drag Face Pull
3 sets x 12 m @ 1x45, 2x45, 3x45#

Rower Pike Ups (2:1:2:1)
3 sets x 10 reps


Conditioning
30 sec Kettlebell Front Rack Wall Sit (35s, 44, 53s, 53s)
Rest 15 sec
30 sec Ring Plank (feet elevated 30")
Rest 15 sec
8 Preacher Curls (2:01:1) (20# DB)
Rest 60 sec
4 sets


BJJ No Gi
Toe Hold from De La Riva
Rolled 5 rounds of 5 min


ROMWOD
Dorsal

Saturday 8/19/17

BJJ
Knee bar from standing
Rolled 5 rounds of 5 min


Accessories
Back Squat (2:0:X:1)
1 set x 4 reps @ 215#
1 set x 3 reps @ 235#
1 set x 2 reps @ 255#
1 set x 4 reps @ 225#
1 set x 3 reps @ 245#
1 set x 2 reps @ 265#

Seated Good Morning (3:1:1:1)
4 sets x 6 reps @ 65, 85, 105, 125#

Star Plank
3 sets x 30 sec each side

Friday 8/18/17

Weightlifting
Pause Clean Pull + 2 Pause Clean
Worked up to 104 kg


Accessories
Hang Muscle Snatch (Above Knee) + Hang Muscle Snatch (Below Knee) + Muscle Snatch
4 sets x 2+1+1 reps @ 80, 90, 100, 105#

Half Kneeling Behind the Neck Press (2:1:X:1)
4 sets x 4 reps each side @ 75, 80, 85, 90#

Dumbbell Bench Press (3:0:X:0)
3 sets x 8 reps @ 40s, 50s, 60s

Clapping Push Up
3 sets x 20 sec ME @ 15, 12, 11

Chin Over Bar Hold
2 sets x 30 sec


Conditioning
22 cal AirDyne
14 DB Deadlift (70s)
14 DB Push Press (35s)
10 Strict Toes to Rings
Rest 90 sec
3 rounds

Wednesday 8/16/17

Weightlifting
Jerk Recoveries
Triples, worked up to 375#
(got 385 for a few single but kept hitting rig on second rep)

Jerk with 3 sec pause in split
Worked up to 97 kg for a double


Accessories
Back Squat (2:1:X:1)
5 sets x 1.1.1 reps @ 195, 205, 215, 225, 235# (10 sec between singles)

Bulargian Split Squat (3:0:X:1)
2 sets x 6 reps each leg @ 40#, 50# DBs
1 set x 4 reps each leg @ 60# DBs

Strict Chest to Bar Pull Up
3 sets x Max Singles in 40 sec (8, 7, 8)

Single Arm Cross Body RDL (3:1:1:1)
4 sets x 5 reps each leg @ 50, 60, 70, 80# DB

Half Kneeling Dumbbell Arnold Press (2:1:1:1)
4 sets x 6 reps each arm @ 20, 25, 30, 35# DB


Conditioning
3 Wall Climbs
12 m Seated Sled Drag Face Pull (2x45#)
10 GHD Sit Ups
30 m Single Arm Farmer Carry each arm (70# DB)
12 min AMRAP

3 rounds


ROMWOD
D3

Tuesday 8/15/17

Accessories
Clean Deadlift (3:1:1:1)
4 sets x 5 reps @ 135, 155, 175, 195#

Clean Pull from Below Knee Blocks
5 sets x 5 reps @ 165, 175, 185, 195, 205#


Conditioning
6 Hang Power Cleans (135, 145, 155, 165, 185)
6 Burpee Box Jumps (30")
12 Toes 2 Rings
18 cal Row (1:14, 1:04, 0:54, 0:50, 0:42)
Rest 90 sec
5 rounds

Monday 8/14/17

Weightlifting
2 Power Snatch + Snatch
Worked up to 84 kg


Accessories
Glute Bridge Dumbbell Bench Press (2:1:X:1)
3 sets x 6 reps @ 40, 50, 60# DBs
1 set x 4 reps @ 70# DBs

Dumbbell Bent Over Row (2:1:X:1)
4 sets x 8 reps @ 35# DBs

Kettlebell Front Rack Lunge (2:1:1:0)
3 sets x 6 reps each leg @ 35, 44, 53# KBs

Ring Face Pull
3 sets x 10 reps

Plank Waves
3 sets x 60 sec


Conditioning
45 sec Kettlebell Front Rack Wall Sit (18s, 26s, 35s)
45 sec Weighted Plank (45, 45+25, 2x45)
10 Dumbbell Bicep Curl (3:1:1:1) (15# DBs)
3 rounds


ROMWOD
Watering Can