Saturday 9/30/17

BJJ
Choke and Armbar from Half Guard
King of the Hill for 20 min

Friday 9/29/17

Weightlifting
Jerk
6 sets x 3 reps @ 102, 107, 111, 116, 119, 121 (missed last two reps)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 90, 95, 100, 103


Accessories
Sumo Deadlit
3 sets x 3 rep @ 405, 410, 415#
2 sets x 2 reps @ 430, 435#
1 set x 1 rep @ 455#

Thursday 9/28/17

Conditioning
30 Double Unders
20 KBS (70#)
10 Burpees
5 rounds

8:26

Wednesday 9/27/17

Weightlifting
Clean Pull + Clean from deficit
5 sets x 1 + 2 reps @ 100, 102, 104, 106, 110 kg


Accessories
100 m Sled Drag Farmer Carry (2x45 + 2x53s)
7 sets

Tuesday 9/26/17

Accessories
Broad Jump
1 RM - 107" (Toe to Heel)

Power Clean
1 RM - 250#

Back Squat
5 sets x 3 reps @ 235, 255, 275, 285, 300 (missed 3rd rep)

Monday 9/25/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 2 reps @ 20, 30, 40, 50 kg

Mid Grip Snatch
5 sets x 2 reps @ 70, 73, 76, 79, 82 kg


Accessories
Close Grip Bench Press
2 sets x 3 reps @ 145, 165#
2 sets x 2 reps @ 175, 185#
2 sets x 1 rep @ 195, 205# (PR)

Bandbell Bench Press
2 sets x 12 reps @ 2x26s, 4x26s
1 set x 10 reps @ 4x26s + 2x18s

Dumbbell Curl and Press
5 sets x 5 reps @ 10, 20, 30, 35, 40#s

Sunday 9/24/17

Weightlifting
Jerk
6 sets x 3 reps @ 100, 105, 110, 115, 118, 120 kg (PR)

Pause Back Squat (3 sec)
5 sets x 3 reps @ 80, 80, 90, 90, 100

Wednesday 9/20/17

Weightlifting
Clean Pull + Clean from Deficit
1 set x 1 + 2 reps @ 90 kg

Tuesday 9/19/17

Weightlifting
Mid Grip Snatch Balance
4 sets x 3 reps @ 40 kg

Mid Grip Snatch
6 sets x 2 reps @ 70, 72, 74, 76, 78, 80 kg


Accessories
Triple Broad Jump
5 sets
26' 8"

Power Clean + Hang Power Clean + Front Squat
6 sets x 1 + 1 + 1 reps @ 135, 155, 175, 195, 205, 215#

Banded Deadlift
4 sets x 3 reps @ 205, 225, 245, 265# + green band


Conditioning
20 KBS (70#)
20 cal Row
20 GHD Sit Up
20 Cal AirDyne
3 rounds

14:19

Monday 9/18/17

Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 4 reps @ 145#
2 sets x 3 reps @ 165, 175#
2 sets x 2 reps @ 185, 190#

Banded Pendlay Row
5 sets x 8 reps @ 75# + red band

10 Dumbbell Step Back Lunge (40#s)
10 Strict Chest to Bar Pull Ups
15 Weighted Hollow Rock
4 sets


Conditioning
12 Wall Ball (30#)
12 KBS (70#)
30 Double Unders
9 Wall Ball
9 KBS
30 Double Unders
6 Wall Ball
6 KBS
30 Double Unders
Rest 2 min
3 rounds

16:38


Conditioning
"Guido"
21 - 15 - 9
Tire Flips (500#)
Push Press (95#)
Burpees

10:48

Saturday 9/16/17

CrossFit Level 2 Seminar

Conditioning
21 - 15 - 12 - 9 - 6 - 3
Push Jerk (95#)
Toe 2 Bar

6:33

Friday 9/15/17

Weightlifting
Freeze Clean + Clean
5 sets x 1 +1 reps @ 100, 102, 104, 106, 108 kg


Accessories
Muscle Snatch + Power Snatch
8 sets x 2 + 2 reps @ 75, 85, 95, 100, 105, 110, 115, 120#

Push Press (2:1:X:2)
2 sets x 5 reps @ 95, 115#
2 sets x 4 reps @ 135, 155#

10 Dumbbell Bench Press (40s)
10 Seated Sled Drag Face Pull (2x45#)
10 Chainsaw Row each arm (50#)
4 sets


Conditioning
25 cal Row
20 Deadlift (135#)
15 Ring Push Ups
50 Double Unders
Rest 2:30
3 rounds

Thursday 9/14/17

Accessories
Back Squat (0:0:X:1)
5 sets x 3 reps @ 145, 165, 185, 205, 225

15 - 12 - 9 - 6 - 3
Incline Dumbbell Bench Press (40#s)
Dumbbell Deadlift (80#s)

15 - 12 - 9 - 6 - 3
GHD Hip Extensions (44#)
Strict Ring Pull Ups


Conditioning
3 Wall Climbs
2 Rope Climbs
30 m Farmer Carry (80#s)
10 Windshield Wipers each side
15 min AMRAP

4 rounds

Wednesday 9/13/17

Weightlifting
Pause Jerk + Jerk
6 sets x 2 reps @ 100, 102, 104, 106, 108, 110 kg


Accessories
Single Leg Vertical Jump
Worked up to 16"

Power Clean + Hang Power Clean
6 sets x 1 + 2 reps @ 135, 145, 155, 165, 185, 205#

Banded Deadlift
4 sets x 4 reps @ 185, 205, 225, 245#


Conditioning
15 KBS (70#)
10 Burpee Over Rower
20 cal Row
15 GHD Sit Up
20 cal AirDyne
3 rounds

13:51


ROMWOD
Return Again