Wednesday 7/31/19

Accessories
Back Squat
6 sets x 6 reps @ 245#

DB Pull Over
3 sets x 12 reps @ 50#
 - superset -
30 sec ME DB Bench Press @ 35#s

Monday 7/29/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 10 reps

Bent Over Row
4 sets x 8 reps @ 95#
*2 sec pause at chest*

Saturday 7/27/19

BJJ
Clock Choke
Rolled 5 rounds of 5 min

Friday 7/26/19

Accessories
Strict Press
4 sets x 4 reps @ 56 kg

Back Squat
6 sets x 5 reps @ 245#

11/4 Strict Press
5 sets x 5 reps @ 95#

Wednesday 7/24/19

Accessories
Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Parallette Dumbbell Row
4 sets x 10 reps each arm @ 45#

Tuesday 7/23/19

ROMWOD
Hungry

Monday 7/22/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
5 sets x 5 reps @ 53 kg

Back Squat
6 sets x 4 reps @ 245#

Seated Strict Press
5 sets x 5 reps @ 95#


ROMWOD
New Day, New Opportunity

Sunday 7/21/19

ROMWOD
Make Or Break

Saturday 7/20/19

BJJ
Guillotine from Kneeling
Rolled 5 rounds of 5 min

Friday 7/19/19

Weightlifting
Clean & Jerk
5 sets x 1 rep @ 100 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps @ 25#

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Thursday 7/18/19

Conditioning
SkiErg
2012 m
9:30

Wednesday 7/17/19

Accessories
Strict Press
6 sets x 6 reps @ 50 kg

Back Squat
6 sets x 3 reps @ 245#

Monday 7/15/19

Weightlifting
Snatch
5 sets x 1 rep @ 70 kg


Accessories
Strict Press
6 sets x 2 reps @ 50 kg

Back Squat
6 sets x 2 reps @ 245#

Ring Dip
4 sets x 8 reps

Single Arm Dumbbell Row
4 sets x 10 reps each arm @ 80#

Saturday 7/13/19

Conditioning
2008 m Bike
100 Sit Ups
100 Air Squats
20 Burpees
1 Synchro Cart Wheel
3 rounds

30:20 w/ Dude


BJJ
Deon Seminar