Saturday 3/31/18

BJJ
Guard Break to pass
Rolled 4 rounds of 5 min

Friday 3/30/18

Accessories
Back Squat
5 sets x 5 reps @ 185#

DB Bench Press
3 sets x 8 reps @ 40# DBs

Strict Ring Pull Up
3 sets x 5 reps

Tuesday 3/27/18

Conditioning
1 min Bike
1 min Ski
3 rounds

Monday 3/26/18

BJJ No Gi
Triangle sequences
Rolled 4 rounds of 5 min

Sunday 3/25/18

Weightlifting
PL March Meet
Snatch 105 / 108 / 110
Clean & Jerk 120 / 125 / 125

Friday 3/23/18

Weightlifting
Snatch
3 sets x 1 rep @ 60 kg

Clean & Jerk
3 sets x 1 rep @ 90 kg

Wednesdy 3/21/18

Accessories
30 m walk/10 m walking lunge w/ 20# vest
20 sets

5 min Ski
62 cals

Tuesday 3/20/18

Weightlifting
Snatch Pull
4 sets x 1 rep @ 120 kg

Back Squat
1 set x 1 rep @ 145 kg

Monday 3/19/18

Accessories
20 min Sled Drag (1x45#) + 20# weight vest

Saturday 3/17/18

Weightlifting
Clean
1 RM - 132 kg (2 kg PR)

Friday 3/16/18

Weightlifting
Clean & Jerk
1 RM - 120 kg

Wednesday 3/14/18

Weightlifting
Snatch
1 RM - 107 kg


Conditioning
"Dyer"
3 Power Clean (205#)
14 HSPU
9 Front Squat
2 Muscle Ups
23 min AMRAP

102 reps

Tuesday 3/13/18

Conditioning
10 cal Ski
10 cal Row
4 TGU (35#)
8 rounds
------------------
25 min walk w/ 20# vest

Monday 3/12/18

Conditioning
10 cal Ski
10 cal Row
5 Stall Bar Leg Raises
10 SA KBS (35#)
10 rounds
------------------
3K Bike


Weightlifting
Power Snatch
6 sets x 2 reps @ 77 kg

Snatch Push Press
5 sets x 3 reps @ 60 kg

Front Squat
2 sets x 3 reps @ 116 kg

Back Squat
2 sets x 3 reps @ 116 kg