Third World Warrior | Page 10

Discussion in 'Training Logs' started by Machete Juarez, Dec 22, 2008.

  1. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
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    01 MAY 15, FRI
    > Bench Press 150x3, 170x3, 195x4

    02 MAY 15, SAT
    > Squat 185x3, 205x3, 215x3

    03 MAY 15, SUN

    04 MAY 15, MON
    > Push Press 115x3, 130x3, 145x3
    > BJJ

    05 MAY 15, TUE

    06 MAY 15, WED
    > Jump rope; Deadlift 220x5, 250x3, 280x4; Pistol 5#/Ab wheel 5x10

    07 MAY 15, THU
    > BJJ (no gi)

    08 MAY 15, FRI

    09 MAY 15, SAT
    > Jump rope, shadowbox; Bench Press 160x5, 185x3, 205x2; Squat 180x5, 205x3, 230x6; 100 KB Snatch 45#

    10 MAY 15, SUN

    11 MAY 15, MON
    > KB Swings, TGU 45x6; Press 95x5, 110x5, 125x7
    > BJJ

    12 MAY 15, TUE

    13 MAY 15, WED
    > Deadlift 225x5, 260x5, 295x5
    > BJJ

    14 MAY 15, THU
    > "boot camp"
    > Bench Press 140x5, 160x5, 185x5

    15 MAY 15, FRI
    > Squat 3x5

    16 MAY 15, SAT
    > CF Kettlebell

    17 MAY 15, SUN
    > CF Kettlebell

    18 MAY 15, MON

    19 MAY 15, TUE
    > Press 100x3, 115x3, 130x7; Deadlift 240x3, 275x3, 310x6
    > BJJ

    20 MAY 15, WED

    21 MAY 15, THU
    > Bench Press 150x3, 170x3, 195x3; Swings/Pullups 50; TGUx10

    22 MAY 15, FRI
    > Squat 170x3, 195x3, 225x7, 250x1; Swings; TGU

    23 MAY 15, SAT
    > Run; Swings; TGU

    24 MAY 15, SUN
    > Press 110x5, 125x3, 140x2, 160x1; Swings; TGU

    25 MAY 15, MON
    > Partner Murph relay

    26 MAY 15. TUE
    > BJJ

    27 MAY 15, WED
    > Sumo Deadlift 260x5, 295x3, 330x1, 385x1, 400x1; 50 Swings; 4 TGU

    28 MAY 15, THU

    29 MAY 15, FRI

    30 MAY 15, SAT

    31 MAY 15. SUN
     
    #181
    Last edited: Sep 12, 2017
  2. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
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    01 JUN 15, MON
    > Bench Press 531; 80 Swings, 10 TGU
    > BJJ

    02 JUN 15, TUE

    03 JUN 15, WED
    > Squat 531; Swings

    04 JUN 15, THU
    > BJJ

    05 JUN 15, FRI

    06 JUN 15, SAT
    > 80 Swings (45#); 10 TGU (45#); 20 min Jog

    07 JUN 15, SUN

    08 JUN 15, MON
    > BJJ

    09 JUN 15, TUE

    10 JUN 15, WED
    > Handstands, V-sit, Cross; Press 3x5, Deadlift 3x5; 100 Swings (45#); 10 TGU (45#)

    11 JUN 15, THU
    > BJJ

    12 JUN 15, FRI

    13 JUN 15, SAT
    > Handstands; Bench Press 130x5, 150x5, 170x5, Cross; Squat 160x5, 185x5, 210x5, V-sit; 100 Swings (45#), 10TGU (45#)

    14 JUN 15, SUN
    > Run, KB Snatches

    15 JUN 15, MON
    > Press 3x3; Handstands; 20 1a Swings + 80 2a Swings (55#); 10 TGU

    16 JUN 15, TUE
    > Title Boxing Power Hour

    17 JUN 15, WED
    > Deadlift 3x3; V-sit; Handstands

    18 JUN 15, THU

    19 JUN 15, FRI
    > Handstands; Bench Press 140x3, 160x3, 180x3; Cross; 20 1a Swings + 80 2a Swings (55#); 10 TGU

    20 JUN 15, SAT
    > Title Boxing Power Hour

    21 JUN 15, SUN
    > Handstands; Squats 175x3, 200x3, 220x3; V-sits

    22 JUN 15, MON
    > BJJ

    23 JUN 15, TUE

    24 JUN 15, WED

    25 JUN 15, THU
    > Swings 40+60; TGU 10
    > BJJ

    26 JUN 15, FRI
    > Swings 40+60 (55#); TGU 10; 7-min Burpees; Handstands

    27 JUN 15, SAT
    > Shadowbox; Swings 40+60 (55#); TGU 10

    28 JUN 15, SUN

    29 JUN 15, MON
    > BJJ

    30 JUN 15, TUE
    > Swings 60+40; 10 TGU
     
    #182
    Last edited: Sep 12, 2017
  3. Machete Juarez Blue Belt

    Machete Juarez
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    01 JUL 15, WED
    > Swing 60+40 (45#); 10 TGU

    02 JUL 15, THU
    > BJJ

    03 JUL 15, FRI

    04 JUL 15, SAT
    > NAGA Orlando

    05 JUL 15, SUN

    06 JUL 15, MON
    > Swings 80+20 (55#); 10 TGU

    07 JUL 15, TUE

    08 JUL 15, WED

    09 JUL 15, THU
    > Circuits

    10 JUL 15, FRI
    > Swings 80+20 (55#); 10 TGU; 7-min Burpees

    11 JUL 15, SAT
    > 100 KB Snatches (35#)

    12 JUL 15, SUN
    > Simple & Sinister (24kg)

    13 JUL 15, MON

    14 JUL 15, TUE
    > BJJ

    15 JUL 15, WED

    16 JUL 15, THU
    > S&S (24kg)

    17 JUL 15, FRI
    > S&S (24kg)

    18 JUL 15, SAT
    > S&S (24kg)

    19 JUL 15, SUN
    > 100 KB Snatch (24kg); Deep 6 (25#)

    20 JUL 15, MON
    > Press 3x5; Pullups 5x10; Swings 10x5 (24kg)

    21 JUL 15, TUE
    > TGU 6 (65#); Deadlift 3x5; Front Lever 5x5s; 232 KB Snatch (15:00, 16kg)

    22 JUL 15, WED

    23 JUL 15, THU
    > Bench Press 3x5; L-Pullups 5x5; SFG Prep Day 1 (2 rounds, 24kg)

    24 JUL 15, FRI

    25 JUL 15, SAT
    > Squat 3x5; Fron Lever 5x5s; SFG Prep Day 2 (1 round, 24kg)

    26 JUL 15, SUN

    27 JUL 15, MON
    > Orlando Kettlebells Skills Clinic
    > Press 3x3; Cross 5x9s; 10min EMOM 11 Swings (32kg)

    28 JUL 15, TUE
    > TGU 32kg x 6; Deadlift 3x3; Front Lever 5x8s; 15min AMRAP 16kg KB Snatch (240)

    29 JUL 15, WED
    > 30min Run

    30 JUL 15, THU
    > KB Class
    > Bench Press 3x3; Pullups 5x10

    31 JUL 15, FRI
    > Squat 3x3; L-Sit 5x10s; Double KB work
     
    #183
    Last edited: Sep 12, 2017
  4. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
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    01 AUG 15, SAT
    > KB Snatch Test (24kg) - 80

    02 AUG 15, SUN

    03 AUG 15, MON
    > Press 531; Cross 5x10s; S&S 20+80 (32kg)
    > BJJ

    04 AUG 15, TUE
    > Deadlift 531, Front Lever 5x10s; S&S 20+80 (32kg)

    05 AUG 15, WED
    > Jog, S&S 20+80 (32kg)

    06 AUG 15, THU
    > Orlando Kettlebell

    07 AUG 15, FRI
    > Bench Press 531; 1A Chins 5x5ea; S&S 20+80 (32kg)

    08 AUG 15, SAT
    > Squat 531, Front Lever 5x10s; KB Snatch (24kg ) 16min EMOM, 4+4

    09 AUG 15, SUN

    10 AUG 15, MON
    > Bench Press 5x5, 1a Chin Hold 5x6s ea.; KB Press 10x2; KB Swing (41kg) 10x10

    11 AUG 15, TUE
    > Squat 5x5; V-sit 5x10s; S&S 40+60 (32kg)

    12 AUG 15, WED

    13 AUG 15, THU
    > Orlando KB

    14 AUG 15, FRI

    15 AUG 15, SAT
    > CrossFit Mobility & Movement

    16 AUG 15, SUN
    > KB Snatch (24kg) 15min EMOM 5+5

    17 AUG 15, MON
    > S&S 60+40 (32kg)

    18 AUG 15, TUE
    > Orlando KB

    19 AUG 15, WED

    20 AUG 15, THU
    > S&S 60+40 (32kg)

    21 AUG 15, FRI
    > Squat 3x3; S&S 60+40 (32kg)

    22 AUG 15, SAT
    > KB Snatch (24kg) 10 min; S&S 60+40 (32kg)

    23 AUG 15, SUN
    > 100 KB Swing (16kg)

    24 AUG 15, MON
    > S&S (32kg); 100 KB Snatch (16kg)

    25 AUG 15, TUE
    > BJJ

    26 AUG 15, WED
    > S&S

    27 AUG 15, THU

    28 AUG 15, FRI

    29 AUG 15, SAT

    30 AUG 15, SUN
    > S&S

    31 AUG 15, MON
    > KB C&P (24kg) + Pullup 3x1,2,3; KB Snatch (24kg) 5x5ea

    01 SEP 15, TUE
    > BJJ

    02 SEP 15, WED

    03 SEP 15, THU
    > KB C&P (24kg) 3x1,2,3; S&S

    04 SEP 15, FRI
    > Farmers Carry; 10 Double Swing, 5 Double Clean, 5 Double Front Squat; 1ea TGU , 5ea Snatch

    05 SEP 15, SAT
    > Suitcase Carry; KB C&P(24kg)+Archer Pullup 5x1,2,3; Double Swing 10x5

    06 SEP 15, SUN
    > KB Snatch Test (24kg) 88; 10 Double Swing, 5 Double Press, 5 Double Front Squat, 5 Double Clean (2 sets)

    07 SEP 15, MON

    08 SEP 15, TUE
    > Waiter Walk; KB C&P (24kg) 3x1,2,3,4; KB Snatch 5x6ea

    09 SEP 15, WED
    > BJJ

    10 SEP 15, THU
    > Rack Walk; KB C&P (24kg) 5x1,2,3; Swing 10x10ea

    11 SEP 15, FRI

    12 SEP 15, SAT
    > Suitcase Carry; KB C&P 5x1,2,3,4; Double Swing 10x6

    13 SEP 15, SUN

    14 SEP 15, MON
    > Waiter Walk; KB C&P+Pullup 5x1,2,3; KB Snatch 5x7ea

    15 SEP 15, TUE
    > BJJ

    16 SEP 15, WED

    17 SEP 15, THU

    18 SEP 15, FRI
    > KB C&P (24kg)+Pullup 5x1,2,3,4,5

    19 SEP 15, SAT
    > 100 Swings; 10 TGU+Windmill

    20 SEP 15, SUN

    21 SEP 15, MON
    > KB Snatch 5x6ea.

    22 SEP 15, TUE

    23 SEP 15, WED

    24 SEP 15, THU

    25 SEP 15, FRI

    26 SEP 15, SAT

    27 SEP 15, SUN

    28 SEP 15, MON

    29 SEP 15, TUE
    > KB C&P (24kg)+Pullup 5x1,2,3; KB Snatch 5x7ea.

    30 SEP 15, WED
    > S&S

    01 OCT 15, THU

    02 OCT 15, FRI

    03 OCT 15, SAT

    04 OCT 15, SUN

    05 OCT 15, MON

    06 OCT 15, TUE
    > BJJ

    07 OCT 15, WED
    > 10min EMOM: 5 Double Swing (24kg) + 10 Band Pull-apart

    08 OCT 15, THU
    > 20min EMOM 10 1a Swing (32kg)

    09 OCT 15, FRI
    > Front Squats, Deadlift, Hang Clean, Jerk

    10 OCT 15, SAT
    > CF Partner WOD

    11 OCT 15, SUN

    12 OCT 15, MON
    > 20min EMOM: 10 1a Swing (32kg)

    13 OCT 15, TUE

    14 OCT 15, WED
    > BJJ
    > 15min EMOM: 5 Double 24kg Front Squat

    15 OCT 15, THU

    16 OCT 15, FRI

    17 OCT 15, SAT
    > CF WOD, 100 KB Snatch (35#)

    18 OCT 15, SUN

    19 OCT 15, MON
    > 20min AMRAP: 2 Muscle-ups, 4 HSPU, 8 KB Swing (32kg) - 14; Day 1 Easy Strength (2x5: Squat 155#, KB Press 53#, Cross Pull, Snatch 53#, L-sit)

    20 OCT 15, TUE
    > BJJ

    21 OCT 15, WED
    > Day 2 Easy Strength

    22 OCT 15, THU
    > Day 3 Easy Strength

    23 OCT 15, FRI
    > Day 4 Easy Strength

    24 OCT 15, SAT
    > Day 5 Easy Strength

    25 OCT 15, SUN
    > Day 6 Easy Strength

    26 OCT 15, MON
    > Day 7 Easy Strength

    27 OCT 15, TUE
    > Day 8 Easy Strength

    28 OCT 15, WED

    29 OCT 15, THU

    30 OCT 15, FRI
    > Day 9 Easy Strength

    31 OCT 15, SAT
    > Day 10 Easy Strength

    01 NOV 15, SUN
    > Day 11 Easy Strength

    02 NOV 15, MON
    > Day 12 Easy Strength; Snatch Work

    03 NOV 15, TUE
    > BJJ

    04 NOV 15, WED
    > Day 13 Easy Strength; Snatch Work

    05 NOV 15, THU
    > Kickboxing

    06 NOV 15, FRI
    > Day 14 Easy Strength; Snatch Work

    07 NOV 15, SAT
    > CrossFit
    > Day 15 Easy Strength

    08 NOV 15, SUN
    > Day 16 Easy Strength

    09 NOV 15, MON
    > Day 17 Easy Strength; Snatch Work

    10 NOV 15, TUE

    11 NOV 15, WED
    > BJJ
    > Day 18 Easy Strength; Snatch Work

    12 NOV 15, THU
    > Boxing

    13 NOV 15, FRI
    > BJJ
    > Day 19 Easy Strength; Snatch Work

    14 NOV 15, SAT
    > Day 20 Easy Strength

    15 NOV 15, SUN

    16 NOV 15, MON
    > Day 21 Easy Strength; 100 KB Swing (45#)

    17 NOV 15, TUE
    > Day 22 Easy Strength; Loaded Carries
    >
    BJJ

    18 NOV 15, WED
    > Day 23 Easy Strength

    19 NOV 15, THU
    > BJJ
    > Day 24 Easy Strength

    20 NOV 15, FRI

    21 NOV 15, SAT
    > NewBreed Orlando

    22 NOV 15, SUN
    > Day 25 Easy Strength; 100 Snatch (35#)

    23 NOV 15, MON
    > Day 26 Easy Strength; The Eagle (35#)

    24 NOV 15, TUE
    > BJJ

    25 NOV 15, WED
    > Day 27 Easy Strength; Loaded Carries
    > BJJ

    26 NOV 15, THU
    > Day 28 Easy Strength; Deep 6 (16kg)

    27 NOV 15, FRI
    > Day 29 Easy Strength

    28 NOV 15, SAT
    > Day 30 Easy Strength

    29 NOV 15, SUN
    > Day 31 Easy Strength

    30 NOV 15, MON
    > Day 32 Easy Strength; The Eagle (35#)

    01 DEC 15, TUE
    > BJJ

    02 DEC 15, WED
    > Day 33 Easy Strength; 100 KB Snatch (24kg) - 4:57

    03 DEC 15, THU
    > Deep 6 (16kg)

    04 DEC 15, FRI
    > 100 Swings (24kg)

    05 DEC 15, SAT
    > NAGA Pan Ams

    06 DEC 15, SUN
    > Day 34 Easy Strength; Swings

    07 DEC 15, MON
    > Day 35 Easy Strength; Swings

    08 DEC 15, TUE

    09 DEC 15, WED
    > Day 36 Easy Strength

    10 DEC 15, THU

    11 DEC 15, FRI
    > Day 37 Easy Strength

    12 DEC 15, SAT
    > CF Gymnastics
    >
    Day 38 Easy Strength

    13 DEC 15, SUN
    > CF Gymnastics

    14 DEC 15, MON
    > Day 39 Easy Strength; Fran (65#)

    15 DEC 15, TUE
    > BJJ

    16 DEC 15, WED
    > 6 TGU (32kg); 100 Snatch (16kg), 100 Snatch (12kg), 100 Snatch (8kg)
    > Thrusters + Double-unders (20 min)

    17 DEC 15, THU
    > Day 40 Easy Strength

    18 DEC 15, FRI
    > 1RM Squat (280#); SFG Prep Day 1 (3 sets 16kg)

    19 DEC 15, SAT
    > Weightlifting, Front Squats, HSPU, Power Cleans, Bar Muscle-ups
    > SFG Prep Day 2 (2 sets, 3 reps, 16kg)

    20 DEC 15, SUN

    21 DEC 15, MON
    > BJJ

    22 DEC 15, TUE

    23 DEC 15, WED
    > 14.1 (180); Loaded Carries

    24 DEC 15, THU

    25 DEC 15, FRI

    26 DEC 15, SAT

    27 DEC 15, SUN

    28 DEC 15, MON
    > Cleans; Front Squats; 10 min AMRAP Muscle-ups, Snatch (95), Burpees - 2-3-4-5

    29 DEC 15, TUE
    > Power C&C; Snatch; 30min AMRAP Double-unders+Cindy

    30 DEC 15, WED
    > C&J 135# 5x2; Front Squat 175# 4x2; 4 RFT: 15 KB Swing (70#), 10 Burpees, 250m Row

    31 DEC 15, THU
     
    #184
    Last edited: Sep 12, 2017
  5. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
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    Location:
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    01 JAN 16, FRI
    > Deep 6 (16kg)

    02 JAN 16, SAT
    > Hang Snatch + Hang Clean Doubles; 16# Wall Balls, T2B, Dubs, 120# Power Clean [Tabata]

    03 JAN 16, SUN

    04 JAN 16, MON
    > Snatches; Clean + Thruster 105#, Muscle-Ups; Dubs, Snatch 85#; 30 Power Cleans 105#

    05 JAN 16, TUE
    > Squat; Airdyne 3x3min; Block Jerks; Power Clean 90# + Burpees (2 x 15-12-9)

    06 JAN 16, WED

    07 JAN 16, THU
    > Simple & Sinister (32kg)

    08 JAN 16, FRI
    > BJJ

    09 JAN 16, SAT
    > 1 mile Run + 50 C&J 85#
    > 15 Muscle-Ups, 15 Deadlift 205#, 10 Rope Climb, 15 Deadlift 205#, 15 Muscle-Ups

    10 JAN 16, SUN
    > 100 KB Snatch (24kg)

    11 JAN 16, MON
    > 3-pos Snatch 85#
    > 3 x 15cal AirDyne, 6 Hanf Power Snatch 85#, 50 Dubs, 9 Cleans 105#, 9 Muscle-ups, 20 Dubs, 7 Cleans, 7 Muscle-ups, 20 Dubs, 5 Cleans, 5 Muscle-ups, 20 Dubs
    > Jerks (175#)
    > 5 Rope Climb, 20 KB Snatch L 50#, 3 Rope Climb, 20 KB Snatch R (50#), 1 Rope Climb

    12 JAN 16, TUE

    13 JAN 16, WED
    > Front Squat triples (190#); 1k Row, 120# Power Clean + Deficit Handstand Push-up (15-12-9)

    14 JAN 16, THU

    15 JAN 16, FRI
    > 50 Rack Lunge 95#, 40 KB Snatch 40#, 30 T2B, 20 S2O 95#, 10 Burpee Box Jump
    > BJJ

    16 JAN 16, SAT
    > CF WOD

    17 JAN 16, SUN

    18 JAN 16, MON
    > CF WOD

    19 JAN 16, TUE

    20 JAN 16, WED

    21 JAN 16, THU
    > CF WOD

    22 JAN 16, FRI
    > CF WOD

    23 JAN 16, SAT
    > CF WOD

    24 JAN 16, SUN
    > Simple & Sinister

    25 JAN 16, MON
    > CF Partner WOD

    26 JAN 16, TUE
    > CF WOD

    27 JAN 16, WED
    > Simple & Sinister 75#

    28 JAN 16, THU

    29 JAN 16, FRI

    30 JAN 16, SAT
    > Rise of the Renegades

    31 JAN 16, SUN

    01 FEB 16, MON
    > BJJ

    02 FEB 16, TUE

    03 FEB 16, WED
    > TGU 34kg x 3; Jump Rope; KB Snatch 20kg x 100; 16kg x 100; 10kg x 100

    04 FEB 16, THU

    05 FEB 16, FRI
    > SFG Prep Day 1 (24kg, 2 sets, 3 min Rest)

    06 FEB 16, SAT

    07 FEB 16, SUN

    08 FEB 16, MON
    > BJJ

    09 FEB 16, TUE
    > TGU x 2, SLDL x 5; 10min EMOM Swing (50 Double Arm, 150 Single Arm)

    10 FEB 16, WED
    > TGU x 3ea (33kg); 200 KB Snatches (16kg)

    11 FEB 16, THU
    > SFG Prep Day 1 (24kg, 2 sets, 2 min rest)

    12 FEB 16, FRI
    > SFG Prep Day 2 (24kg, 1 set, 20 sec Rest, 3 reps)

    13 FEB 16, SAT
    > KB Snatch 7+7 x 12 EMOM
    > SFG Prep Day 3 (2 sets, 20 sec/3 min Rest)


    14 FEB 16, SUN

    15 FEB 16, MON

    16 FEB 16, TUE
    > 2xEA TGU x 2 + SLDL x 5; 10 min EMOM Swing (34kg) 56 Double Arm + 144 Single Arm
    > Squat 185x5, 205x5, 205x3; Wall Balls+Dubs

    17 FEB 16, WED

    18 FEB 16, THU

    19 FEB 16, FRI
    > Front Squats; Amanda @95#
    > SFG Prep Day 1 (24kg, 2 sets 20 sec/2min Rest)

    20 FEB 16, SAT
    > SFG Prep Day 2 (24kg, 1 set, 20sec, 4 reps)

    21 FEB 16, SUN
    > KB Snatch 8+8 x 8 EMOM
    > SFG Prep Day 3 (24kg, 2 sets)

    22 FEB 16, MON
    > BJJ

    23 FEB 16, TUE
    > TGU (2), SLDL (5) x 2ea; 10min EMOM SA Swing (20) @ 32kg)

    24 FEB 16, WED

    25 FEB 16, THU

    26 FEB 16, FRI
    > SFG Prep Day 1 (24kg, 3 sets, 20sec)
    > 16.1 (113)

    27 FEB 16, SAT
    > BJJ
    > SFG Prep Day 2 (1 set, 5 reps)

    28 FEB 16, SUN
    > KB Snatch 9+9 x 8 EMOM; SFG Prep Day 3 (16kg 3 sets)

    29 FEB 16, MON
    > BJJ
     
    #185
    Last edited: Sep 4, 2017
    ASUThermo likes this.
  6. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
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    Location:
    Sunspear
    01 MAR 16, TUE
    > 2x 2+2 TGU, 5+5 SLDL (24kg); 10 min EMOM 10+10 Swing 32kg

    02 MAR 16, WED
    > 3+3 TGU (32kg); 15min AMRAP Snatch 16kg (200)

    03 MAR 16, THU

    04 MAR 16, FRI
    > SFG Prep Day 1 (24kg, 2 sets)
    > 16.2 (168); SFG Prep Day 1 (50#, 1 set)

    05 MAR 16, SAT
    > SFG Prep Day 2 (24kg, 5 reps, 2 sets)

    06 MAR 16, SUN

    07 MAR 16, MON
    > SFG Prep Day 3: 24kg Snatch 10+10 x 7 EMOM; 2 sets 24kg, 1 set 16kg
    > BJJ

    08 MAR 16, TUE
    > Handstands; S&S

    09 MAR 16, WED
    > Handstands; 3+3 TGU 32kg; 100 Snatches 24kg, 100 Snatches 16kg (20-15-10-5)

    10 MAR 16, THU

    11 MAR 16, FRI
    > 16.3 (79); Flight Simulator; SFG Prep Day 1 (16kg, 3 sets)

    12 MAR 16, SAT

    13 MAR 16, SUN
    > S&S (24kg)

    14 MAR 16, MON
    > BJJ

    15 MAR 16, TUE

    16 MAR 16, WED

    17 MAR 16, THU

    18 MAR 16, FRI
    > SFG 1

    19 MAR 16, SAT
    > SFG 1

    20 MAR 16, SUN
    > SFG 1

    21 MAR 16, MON
    > BJJ

    22 MAR 16, TUE

    23 MAR 16, WED

    24 MAR 16, THU

    25 MAR 16, FRI
    > 16.5

    26 MAR 16, SAT

    27 MAR 16, SUN
    > KB Snatch 16kg + Push-up (20-15-10-5)

    28 MAR 16, MON
    > BJJ

    29 MAR 16, TUE

    30 MAR 16, WED

    31 MAR 16, THU

    01 APR 16, FRI
    > TGU (24kg), BU Press (12kg) x 3; Press 29kg 3x3; Windmill, Bent Press

    02 APR 16, SAT

    03 APR 16, SUN
    >TGU + Windmill (16kg) x 3; 2:1:1 Snatch (28kg) 4+4; Double KB Work 16kg

    04 APR 16, MON
    > BJJ

    05 APR 16, TUE

    06 APR 16, WED
    > TGU (24kg) + BU Press (12kg) x 3; 3 x 5 Press Ladders (20kg); 100 UB Snatch 16kg; 100 UB Snatch 12kg

    07 APR 16, THU

    08 APR 16, FRI
    > TGU (24kg) + BU Press (12kg) x 3; Press (28kg) 3x3; Windmill, Bent Press

    09 APR 16, SAT
    > BJJ
    > TGU + Windmill (16kg); 5+5 2:1:2 Snatch (28kg); Double KB Work (16kg)

    10 APR 16, SUN
    > Double KB Work (16kg)

    11 APR 16, MON

    12 APR 16, TUE
    > TGU + BU Press (12kg) x 3; 4 x 5 Press Ladders (20kg) + Fat Grip Pull-up

    13 APR 16, WED
    > 2 x 2 TGU + 2 SLDL (24kg); 100 UB Snatch 16kg, 12kg, 10kg

    14 APR 16, THU

    15 APR 16, FRI
    > TGU (28kg) + BU Press (12kg) x 3; Press (28kg) 4 x 3; Windmill, Bent Press, Cook Drill

    16 APR 16, SAT
    > BJJ

    17 APR 16, SUN

    18 APR 16, MON
    > BJJ

    19 APR 16, TUE

    20 APR 16, WED

    21 APR 16, THU

    22 APR 16, FRI
    > TGU + BU Press x 3; Press (24kg) 4 x 3 ; Handstands; Windmill, Bent Press

    23 APR 16, SAT
    > BJJ
    > TGU + Windmill (16kg); Snatch 2:1:2 (28kg) 5+5; L1 Skills (16kg)

    24 APR 16, SUN
    > Double KB Work (16kg)

    25 APR 16, MON
    > BJJ

    26 APR 16, TUE
    > TGU (28kg) + BU Press (16kg) x 3; 3 x 3 Press Ladders (24kg) + Pull-up

    27 APR 16, WED
    > 2 TGU (24kg) + 2 SLDL (24kg) x 2; 100 Snatch (24kg); 100 UB Swing (24kg)

    28 APR 16, THU

    29 APR 16, FRI
    > TGU (24kg) + BU Hold (16kg) x 3; Press (32kg) 3 x 1; Windmill, Bent Press

    30 APR 16, SAT
    > NAGA Orlando


    01 MAY 16, SUN
    > TGU + Windmill (16kg) x 2; 2:1:2 Snatch (28kg) 6+6; Double KB Work (24kg)

    02 MAY 16, MON

    03 MAY 16, TUE
    > TGU (28kg) + BU Press (16kg) x 3; 4 x 3 Press Ladders (24kg) + Pill-up (20#)

    04 MAY 16, WED

    05 MAY 16, THU
    > 2 x 2 TGU (24kg) + 2 SLDL (24kg); 85 Snatch (24kg); 1-mile IBA Run

    06 MAY 16, FRI
    > Front Squat; CF

    07 MAY 16, SAT
    > 3 x TGU + Windmill (16kg); 2:1:2 Snatch (28kg) 7+7; L1 Drills (24kg)

    08 MAY 16, SUN
    > 300 Swings (24kg); Double Snatch Work

    09 MAY 16, MON
    > BJJ
    > 300 Swings (20kg)

    10 MAY 16, TUE
    > 3 x TGU (24kg) + BU Press (12kg); 3 x 3 Press Ladder (24kg); 300 Swings (20kg)

    11 MAY 16, WED
    > 300 Swings

    12 MAY 16, THU
    > HS
    > Push Press (175#); 4 x 5 Power Clean (95#), 7 Bar Muscle-up, 200m Run; 300 Swings

    13 MAY 16, FRI
    > 300 Swings

    14 MAY 16, SAT
    > 300 Swings

    15 MAY 16, SUN

    16 MAY 16, MON
    > BJJ; 300 Swings

    17 MAY 16, TUE
    > HS; 300 Swings

    18 MAY 16, WED
    > 300 Swings

    19 MAY 16, THU
    > HS; 300 Swings

    20 MAY 16, FRI
    > 300 Swings

    21 MAY 16, SAT
    > 300 Swings

    22 MAY 16, SUN

    23 MAY 16, MON
    > 300 Swings

    24 MAY 16, TUE
    > HS

    25 MAY 16, WED

    26 MAY 16, THU
    > HS

    27 MAY 16, FRI

    28 MAY 16, SAT

    29 MAY 16, SUN

    30 MAY 16, MON
    > Half Murph RX

    31 MAY 16, TUE

    01 JUN 16, WED

    02 JUN 16, THU

    03 JUN 16, FRI

    04 JUN 16, SAT

    05 JUN 16, SUN

    06 JUN 16, MON

    07 JUN 16, TUE

    08 JUN 16, WED

    09 JUN 16, THU

    10 JUN 16, FRI

    11 JUN 16, SAT
    > SFG 2
    12 JUN 16, SUN
    > SFG 2

    13 JUN 16, MON

    14 JUN 16, TUE

    15 JUN 16, WED

    16 JUN 16, THU

    17 JUN 16, FRI

    18 JUN 16, SAT
    > KB Class

    19 JUN 16, SUN

    20 JUN 16, MON

    21 JUN 16, TUE
    > 6 x 10 Wall Ball (16#), 20 Dubs, 4 Muscle-ups

    22 JUN 16, WED
    > 2.5-mile Ruck (30#)

    23 JUN 16, THU

    24 JUN 16, FRI

    25 JUN 16, SAT

    26 JUN 16, SUN

    27 JUN 16, MON
    > BJJ

    28 JUN 16, TUE

    29 JUN 16, WED
    > 4 x 12 Chest-to-bar, 12 Wall Ball, 12 Box Jump

    30 JUN 16, THU
    > BJJ

    01 JUL 16, FRI
    > 5-mile Ruck (30#)

    02 JUL 16, SAT
    > KB Class

    03 JUL 16, SUN

    04 JUL 16, MON

    05 JUL 16, TUE
    > Bench Press 130x5, 150x5, 170x5 + L Chin-ups; Squat 150x5, 175x5, 175x5

    06 JUL 16, WED

    07 JUL 16, THU

    08 JUL 16, FRI
    > Press 95x5, 105x5, 125x7 + L Chin-ups; Deadlift 180x5, 205x5, 235x7 + Tuck Hollow; Cook Drill (24kg)

    09 JUL 16, SAT

    10 JUL 16, SUN

    11 JUL 16, MON

    12 JUL 16, TUE
    > Snatch; 3 x 10 Deadlift (185#), 10 Muscle-ups, 200m Run

    13 JUL 16, WED

    14 JUL 16, THU
    > Hollow / Arch Rocks 5 x 60sec.
    > BJJ

    15 JUL 16, FRI

    16 JUL 16, SAT

    17 JUL 16, SUN

    18 JUL 16, MON
    > BJJ

    19 JUL 16, TUE

    20 JUL 16, WED

    21 JUL 16, THU

    22 JUL 16, FRI

    23 JUL 16, SAT
    > KB H2H

    24 JUL 16, SUN

    25 JUL 16, MON
    > 4 x Squat 145x5; 8 x 5 Wall Ball (16#), 3 HSPU, 1 Power Clean (135#)

    26 JUL 16, TUE

    27 JUL 16, WED
    > 60-min Ruck (30#)

    28 JUL 16, THU

    29 JUL 16, FRI
    > Front Squats; Helen (11:09)

    30 JUL 16, SAT
    > KB Class

    31 JUL 16, SUN

    01 AUG 16, MON

    02 AUG 16, TUE

    03 AUG 16, WED

    04 AUG 16, THU

    05 AUG 16, FRI

    06 AUG 16, SAT
    > Severin RX

    07 AUG 16, SUN
    > Armor Building EMOM 24kg x 5, 16kg x 5

    08 AUG 16, MON
    > Squat; 14min EMOM (odd-even) 200m Run, 3 Power Clean - 3 Jerk (115#)

    09 AUG 16, TUE
    > gymnastics

    10 AUG 16, WED
    > Severin RX + 2-mile Ruck (20#)
    > 80 Swings (32kg)

    11 AUG 16, THU

    12 AUG 16, FRI
    > Front Squat 125x5, 150x5, 175x5; 400m Run, 50 Wall Ball (16#), 50 T2B, 400m Run

    13 AUG 16, SAT
    > Ruck (20#)

    14 AUG 16, SUN
    > 3 x 10-step Rack Lockout March (290#); S&S (32kg)

    15 AUG 16, MON
    > 60-min Ruck
    > BJJ

    16 AUG 16, TUE
    > gymnastics

    17 AUG 16, WED
    > Push Press 95x3, 115x3, 135x3, 135x3; 7 x 400m Run, 10 Power Snatch (65#)
    > BJJ

    18 AUG 16, THU
    > gymnastics

    19 AUG 16, FRI
    > S&S (24kg); Severin RX
    > 2-mile Ruck (30#)

    20 AUG 16, SAT

    21 AUG 16, SUN

    22 AUG 16, MON
    > Squat 125, 150, 175, 175x3; 5 x 30 Dubs, 4 Muscle-ups, 5 Power Clean, 6 Jerk

    23 AUG 16, TUE

    24 AUG 16, WED

    25 AUG 16, THU
    > Ring Forward Rolls, Deep 6 (16kg)

    26 AUG 16, FRI

    27 AUG 16, SAT
    > Swim, 30# Walk

    28 AUG 16, SUN
    > S&S (24kg)

    29 AUG 16, MON

    30 AUG 16, TUE

    31 AUG 16, WED


    01 SEP 16, THU

    02 SEP 16, FRI
    > GORUCK FAD
    > GORUCK Tough

    03 SEP 16, SAT
    > GORUCK Tough

    04 SEP 16, SUN

    05 SEP 16, MON

    06 SEP 16, TUE
    > Handstands, Shoulder Flexion; 3-mile Run; gymnastics

    07 SEP 16, WED
    > BJJ
    > easy run

    08 SEP 16, THU

    09 SEP 16, FRI
    > BJJ
    > 6-mile Run

    10 SEP 16, SAT
    > 4 x 4 Power Clan (105#), 24 Dubs, 10 Pull-ups
    > BJJ

    11 SEP 16, SUN

    12 SEP 16, MON
    > BJJ

    13 SEP 16, TUE

    14 SEP 16, WED

    15 SEP 16, THU

    16 SEP 16, FRI
    > BJJ
    > 7-mile Run

    17 SEP 16, SAT

    18 SEP 16, SUN

    19 SEP 16, MON
    > BJJ

    20 SEP 16, TUE
    > 3-mile Run; Handstands, Shoulder Flexion

    21 SEP 16, WED

    22 SEP 16, THU

    23 SEP 16, FRI

    24 SEP 16, SAT
    > BJJ (no-gi)

    25 SEP 16, SUN

    26 SEP 16, MON
    > S&S (24kg)

    27 SEP 16, TUE
    > Shoulder Taps; 4-mile Run

    28 SEP 16, WED
    > 10 x 30 Dubs, 10 C2B, 5 HSPU

    29 SEP 16, THU
    > Shoulder Taps

    30 SEP 16, FRI
    > BJJ

    01 OCT 16, SAT
    > BJJ
    > 9-mile Run

    02 OCT 16, SUN

    03 OCT 16, MON
    > Fat Grip Bench Press 135x5, 155x5, 175x5 + Belt Pull-up x 5; Squat 145x5, 170x5, 190x5

    04 OCT 16, TUE
    > 4-mile Run; Shoulder Taps

    05 OCT 16, WED
    > BJJ

    06 OCT 16, THU

    07 OCT 16, FRI
    > FG Press 80x5, 90x5, 105x10 + Ring Rows x 5; Fat Deadlift 135x5, 155x5, 175x3, 155x5; Shoulder Taps

    08 OCT 16, SAT
    > BJJ

    09 OCT 16, SUN
    > 10-mile Run

    10 OCT 16, MON
    > Bench Press 130x3, 145x3, 165x3 + Belt Pull-ups x 5; Squat 140x3, 160x3, 180x3

    11 OCT 16, TUE

    12 OCT 16, WED
    > 3-mile Run

    13 OCT 16, THU
    > Forearm HS
    > Hang Snatch 90x3, 100x3, 115x3; Snatch 120, 130, 140; Fat Press 85x3, 95x3, 110x6 + Ring Pull-up x 5; Fat Deadlift 120x3, 140x3, 155x6 + 20kg Swing x 5

    14 OCT 16, FRI

    15 OCT 16, SAT
    > 15 Long Cycle (50#), 8 x Cindy, 15 Long Cycle
    > BJJ
    > 4-mile Run

    16 OCT 16, SUN

    17 OCT 16, MON
    > Hang Snatch 95x5, 105x3, 110x1; Fat Bench Press 135x5, 150x3, 170x4 + 10 Belt Chins; Squat 145x5, 165x3, 185x4 + 24kg Swing x 5+5

    18 OCT 16, TUE
    > HS
    > 400m Run, 50 SDHP, 400m Run, 50 Thrusters, 400m Run, 50 Rear Lunge, 400m Run (55#)

    19 OCT 16, WED
    > BJJ

    20 OCT 16, THU
    > HS; Fat Press 90x5, 105x3, 115x4 + Rope Climb; Fat Deadlift 130x5, 145x3, 165x4

    21 OCT 16, FRI

    22 OCT 16, SAT

    23 OCT 16, SUN
    > 5k Run

    24 OCT 16, MON

    25 OCT 16, TUE
    > 10min EMOM (210#) Box Squat x 2; 8min EMOM (265#) Deadlift x 1

    26 OCT 16, WED
    > 7 x 3 Snatch (85#), 10 Pull-ups

    27 OCT 16, THU
    > Kelly (5 x 400m Run, 30 Wall Ball 14#, 30 Box Jump 20")

    28 OCT 16, FRI
    > BJJ

    29 OCT 16, SAT

    30 OCT 16, SUN

    31 OCT 16, MON
    > Shoulder Dislocates, Jefferson Curls, GHD, KB Swings, Bench Press, Pull-ups

    01 NOV 16, TUE
    > 200m Run x 10; 10min EMOM 110# Good Morning x 2; KB C&P 64kg

    02 NOV 16, WED

    03 NOV 16, THU
    > C2 Rower 3 x 45:45, 90:90, 180:180; TGU 100#

    04 NOV 16, FRI
    > BJJ

    05 NOV 16, SAT

    06 NOV 16, SUN

    07 NOV 16, MON
    > 400m Run x 5
    > 5min EMOM 155# Front Squat x 5; 8min EMOM 245# Deadlif x 1

    08 NOV 16, TUE
    > Tuck Hollow Hold, Russian Twist, Tuck-up, Scap Shrug, Incline Push-up, Incline Row, Squat
    > 7 x 7 Hang Squat Clean (95#) + 7 HSPU

    09 NOV 16, WED
    > 5 miles (51:27)

    10 NOV 16, THU
    > 1RM Press 155#, Tuck-up
    > Treadmill Tabata

    11 NOV 16, FRI
    > 1-mile Run x 2
    > 6 x 5 Power Snatch (95#) + 200m Row (18min)

    12 NOV 16, SAT

    13 NOV 16, SUN
    > Helen (10:18); Front Lever

    14 NOV 16, MON
    > Squat 3x5 (205#); 21-15-9 Front Squat (125#) + C2B (10:10); BW Squat

    15 NOV 16, TUE
    > BJJ, Russian Twist

    16 NOV 16, WED
    > 10k Run (59:59)

    17 NOV 16, THU
    > Scap Shrugs, Incline Push-ups, Incline Rows

    18 NOV 16, FRI
    > 6-5-4-3-2-1 225# Deadlift, Muscle-up, HSPU; Tabata Run; Side Plank Twist, Straddle-ups
    > BJJ

    19 NOV 16, SAT
    > 200m x 10; BW Squats, Tuck Hollow Rock

    20 NOV 16, SUN

    21 NOV 16, MON
    > Push-ups, Ground Rows, Forearm Planks

    22 NOV 16, TUE
    > BW Squats, Side Over Arch, V-Ups; Squat 3 x 5 (205#); 21-15-9 KB Clean (50#) + Burpees

    23 NOV 16, WED
    > Deck Squats; 30-90s x 10 (12mph @3%)

    24 NOV 16, THU
    > 2 x 5k

    25 NOV 16, FRI
    > Bent Hollow Rocks, Arch-up, Tuck HLL, Deck Squats, Pseudo Planche Push-ups, Ground Rows, Planks

    26 NOV 16, SAT
    > KB Class; Tuck Hollow Rocks
    > 30-20s x 8

    27 NOV 16, SUN
    > Bench Dips, Ground Rows, Single Arm Planks, L HLL

    28 NOV 16, MON
    > Deck Squats, Twisting Arch-up; Cleans 3 x 1; 16min EMOM 6 KB Swing + 4 C&J

    29 NOV 16, TUE
    > BJJ; Tuck Hollow Rocks

    30 NOV 16, WED
    > Bench Dips, Ground Rows, Single-Arm Planks

    01 DEC 16, THU
    > 6 x 800m

    02 DEC 16, FRI
    > 1 x 1 mile; 3 x 400m


    03 DEC 16, SAT
    > Ma Strength

    04 DEC 16, SUN

    05 DEC 16, MON
    > 20min AMPRAP 1 Power Clean (95#), 3 Pull-ups, 5 HSPU, 7cal Row; Tuck Hollow Rock, Twisting Arch-up, Deck Squat

    06 DEC 16, TUE
    > Tuck Hollow Rock, Negative HLL
    > Squat 3 x 1; 2 x 50 UB Dubs, 30 UB Wall Balls

    07 DEC 16, WED
    > Bench Dips, Ground Rows, Single Arm Planks; 3 x 10 Power Snatch (65#), 20 Ring Dips

    08 DEC 16, THU
    > 3 x 1 mile; Tuck Hollow Rocks, Negative HLL

    09 DEC 16, FRI
    > BJJ

    10 DEC 16, SAT
    > 7 x [every 2:30] 400m Run, Pull-up AMRAP, 60sec Rest
    > 10 x 200m

    11 DEC 16, SUN

    12 DEC 16, MON
    > 1RM Snatch Balance (155#), 1RM Snatch (145#); 4 x 12 KB Snatch (50#), 5 Muscle-ups, 250m Run; Twisting Arch-up

    13 DEC 16, TUE
    > Negative HLL

    14 DEC 16, WED
    > BJJ

    15 DEC 16, THU
    > 4 x 2k
    > Tuck Hollow Rock, Single Arm Plank

    16 DEC 16, FRI
    > Squat 3 x 3; 5 x 7 Double Clean, 7 Push Press, 7 Front Squat

    17 DEC 16, SAT
    > 8 x 100m @6%

    18 DEC 16, SUN

    19 DEC 16, MON
    > Twisting Arch-up

    20 DEC 16, TUE
    > Hollow Hold, Twisting Arch-up, Negative HLL, Bench Dip, Ground Rows, Planche Lean
    > BJJ

    21 DEC 16, WED

    22 DEC 16, THU

    23 DEC 16, FRI
    > Negative Dips, Ground Rows, Planche Leans

    24 DEC 16, SAT

    25 DEC 16, SUN

    26 DEC 16, MON
    > Hollow Holds, Planche Leans

    27 DEC 16, TUE
    > Negative Dips, Ground Rows, Planche Leans
    > 5 x 50 Dubs, 15 Ring Dips, 7 Double 24kg Cleans, 2min Rest

    28 DEC 16, WED
    > Negative HLL; 5 x 800m Run, 5 BMU, 15 Push Press

    29 DEC 16, THU
    > Hollow Hold, Negative Dips, Ground Rows, Planche Leans

    30 DEC 16, FRI

    31 DEC 16, SAT
    > Hollow Holds, Twisting Arch-up, Negative HLL, Wrist Push-ups, Tripods, Movement
     
    #186
    Last edited: Sep 12, 2017
    ASUThermo likes this.
  7. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 JAN 17, SUN
    > Wrist Pushups, Tripods, Arch-Hollow Rolls, Deck Squats

    02 JAN 17, MON
    > Tripods, Negative Dips, Ring Rows, Planche Leans, Arch-Hollow Rolls, Deck Squats

    03 JAN 17, TUE
    > Wrist Pushups, Tripods

    04 JAN 17, WED
    > Hollow Holds, Circle Arch-ups

    05 JAN 17, THU
    > Wrist Push-ups, Headstands, Arch-Hollow Rolls, Deck Squats

    06 JAN 17, FRI

    07 JAN 17, SAT

    08 JAN 17, SUN
    > Disney World Marathon

    09 JAN 17, MON
    > S&S (20kg)

    10 JAN 17, TUE
    > Wrist Pushups, Headstands, Arch-Holow Rolls, Forward Rolls, Deck Squats

    11 JAN 17, WED

    12 JAN 17, THU

    13 JAN 17, FRI
    > BJJ, Negative Dips, Ring Rows, Planche Leans

    14 JAN 17, SAT

    15 JAN 17, SUN

    16 JAN 17, MON

    17 JAN 17, TUE
    > Wrist Push-ups, Headstands, Long Hollow Roll, Forward Roll, Deck Squat

    18 JAN 17, WED
    > Dips, Ring Rows, Planche Leans

    19 JAN 17, THU
    > Wrist Push-ups, Headstands, Long Hollow Roll, Forward Roll, Deck Squat

    20 JAN 17, FRI
    > Dips, Circle Arch-ups, Negative HLL, Forearm Handstands

    21 JAN 17, SAT

    22 JAN 17, SUN

    23 JAN 17, MON

    24 JAN 17, TUE
    > Hollow Hold, Wrist Push-ups, Forearm handstands, Long Hollow Roll
    > BJJ

    25 JAN 17, WED
    > Hollow Hold, Circle Arch-up, Tuck-up, Dips, Bulgarian Rows, Scap Shrugs
    > No Gi

    26 JAN 17, THU
    > Wrist Push-ups, Forearm Handstands, Long Hollow Roll

    27 JAN 17, FRI

    28 JAN 17, SAT

    29 JAN 17, SUN

    30 JAN 17, MON
    > No Gi

    31 JAN 17, TUE
    > Forearm Handstand
     
    #187
    Last edited: Sep 12, 2017
    ASUThermo likes this.
  8. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 FEB 17, WED
    > Hollow Rocks, Circle Arch-up, Dips, Bulgarian Rows
    > No Gi

    02 FEB 17, THU
    > Hollow Rocks, Bulgarian Rows

    03 FEB 17, FRI

    04 FEB 17, SAT
    > BJJ
    > Shoulder Rolls, Deck Squats, Floor HS Flexion

    05 FEB 17, SUN
    > Floor HS Flexion, Hollow Rocks, Shoulder Rolls, Bulgarian Rows

    06 FEB 17, MON
    > S&S, Hollow Hold, Hinge Row, Floor HS Flexion

    07 FEB 17, TUE
    > Floor HS Flexion, Hollow Hold, Shoulder Roll, Hinge Row
    > BJJ

    08 FEB 17, WED
    > Hinge Row, Floor HS Flexion; S&S (28kg)

    09 FEB 17, THU
    > Floor HS Flexion, Hollow Hold, Hinge Row, Long Cycle (16kg) x 30

    10 FEB 17, FRI
    > Shoulder Roll, Forward Roll, Chin Hang, Floor HS Flexion; Double Snatch (16kg) 3 x 10

    11 FEB 17, SAT

    12 FEB 17, SUN
    > Floor HS Flexion, Hollow Hold, Shoulder Roll, Chin Hang; Snatch (16kg) x 100

    13 FEB 17, MON
    > Floor HS Flexion, Hollow Body Hold, Shoulder Roll, Chin Hang; 8min EMOM 280# Sumo Deadlift x 1; TGU (28kg) x 6

    14 FEB 17, TUE
    > Shoulder Roll, Floor HS Flexion, Planche Lean
    > BJJ

    15 FEB 17, WED

    16 FEB 17, THU
    > Prone HS Flexion; 10min EMOM Double Swing (24kg) x 10

    17 FEB 17, FRI
    > Wall Handstands, Hollow Holds, Chin Hang; Snatch (16kg) 37+37; TGU (16kg) x 8

    18 FEB 17, SAT
    > BJJ

    19 FEB 17, SUN
    > Wall Handstand, Shoulder Roll; TGU 16kg, 20kg, 24kg, 32kg, 37kg

    20 FEB 17, MON
    > TGU 28kg, 20kg, 16kg; Wall Handstand, Shoulder Roll, Chin Hang; Deadlift 195x3, 220x3, 250x3

    21 FEB 17, TUE
    > Wrist Push-ups, Wall Handstand, Hollow Hold, Shoulder Roll
    > BJJ

    22 FEB 17, WED
    > S&S (32kg)

    23 FEB 17, THU

    24 FEB 17, FRI
    > Wall Handstand, Shoulder roll, Chin Hang; Snatch (24kg) 25+25

    25 FEB 17, SAT

    26 FEB 17, SUN

    27 FEB 17, MON
    > Shoulder Roll, Chin Hang, Wall Handstand; Sumo Deadlift 220x3, 250x3, 285x5, 305x1

    28 FEB 17, TUE
    > Wall Handstand, Shoulder Roll
     
    #188
    Last edited: Sep 12, 2017
  9. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 MAR 17, WED
    > Cossacks, Single Bar Dips, Chin Hang, Elevated Planche Bounce, Shoulder Roll, Shoulder Taps

    02 MAR 17, THU
    > Hollow Hold, Strad Reverse Hyper, HLL, Shoulder Roll, Wall HS; Armor Building 10min EMOM (24kg)

    03 MAR 17, FRI

    04 MAR 17, SAT
    > Wrist Pushups; Wall HS, STS Squat, Single Bar Dip, Negative Pull-up

    05 MAR 17, SUN
    > Reverse Hyper, Supinated HLL

    06 MAR 17, MON
    > Wall HS, Airborne Lunge, UG Single Bar Dip, Pull-up, Frog Stand

    07 MAR 17, TUE
    > Headstand Reverse leg lift, V-to-L HLL
    > BJJ

    08 MAR 17, WED

    09 MAR 17, THU
    > Wrist Push-ups, Wall HS

    10 MAR 17, FRI
    > Hawaiian Squat, Korean Dips, L Chin-ups; Double Deep 6 (16kg) x 3

    11 MAR 17, SAT
    > StrongFirst KB Course

    12 MAR 17, SUN

    13 MAR 17, MON
    > Static Pistol, Half Winshield Wiper, L Pull-up

    14 MAR 17, TUE
    > Wrist Push-ups, Shoulder Taps, Shoulder Rolls, Forward Rolls, Backward Rolls, Bulgarian Pull-up, Half L Sit
    > BJJ

    15 MAR 17, WED
    > UG Korean Dip, Windshield Wiper

    16 MAR 17, THU
    > Wrist Push-ups, Shoulder Taps, Bulgarian L Pull-up, Half L Sit Single Leg Extension

    17 MAR 17, FRI
    > BJJ; Forward Roll

    18 MAR 17, SAT
    > BJJ

    19 MAR 17, SUN

    20 MAR 17, MON
    > Sumo Deadlift 205x5, 235x5, 265x10; Wide Grip Pull-up; BU TGU x 10 (25#)

    21 MAR 17, TUE
    > Side Arch Body Hold, Wide Grip BTN Pull-up, Deep 6 (16kg) 2 x 5
    > BJJ

    22 MAR 17, WED
    > Wide Grip L Pull-up, Half L Sit Double Leg Extension; 25+25 Swings (80#)

    23 MAR 17, THU
    > Side Arch Body Rock, Pull-over; Armor Building 8min EMOM (28kg+24kg)

    24 MAR 17, FRI

    25 MAR 17, SAT
    > Negative Pistol, Naners; KB Snatch (28kg) 3 x 5+5

    26 MAR 17, SUN
    > TOPS Pull; Long Cycle (24kg) 5 x 5

    27 MAR 17, MON
    > TGU (28kg) x 10
    > BJJ; Forward Roll, Backward Roll

    28 MAR 17, TUE
    > Yewkis
    > BJJ; Backward Roll

    29 MAR 17, WED
    > Half Front Lever Pulls, TGU (32kg) x 10

    30 MAR 17, THU
    > Ice Cream Makers; TGU (37kg) x 10

    31 MAR 17, FRI
    > L Sit Scissors; Sumo Deadlift 220x3, 250x3, 285x6
     
    #189
    Last edited: Sep 12, 2017
  10. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 APR 17, SAT
    > Deck Pistol, Arch Body Hold; Snatch (24kg) 20+20; Gi Grip Assessment (10)

    02 APR 17, SUN
    > Russian Dip; S&S (24kg)

    03 APR 17, MON
    > Hollow Hold; TGU 24kg, 32kg, 48kg

    04 APR 17, TUE
    > Hollow Rocks, Forward Roll, Backward Roll
    > BJJ

    05 APR 17, WED
    > Human Performance Lab: Mid Thigh Pull, Leg Press 360x5; Bench Press 185x5; Bruce Treadmill Test (51.29ml/kg/min)

    06 APR 17, THU

    07 APR 17, FRI
    > BJJ

    08 APR 17, SAT
    > Tactical Strength Challenge (375# Deadlift, 35 Pull-ups, 114 Snatch (20kg))

    09 APR 17, SUN

    10 APR 17, MON
    > BJJ
    > Hollow Rocks, Forward Roll, Backward Roll

    11 APR 17, TUE
    > Forward Roll, Backward Roll

    12 APR 17, WED
    > Human Performance Lad: Mid Thigh Pull, Leg Press 360x8; Bench Press 185x8; Bruce Treadmill Test (13:30 - 48.86ml/kg/min)

    13 APR 17, THU
    > Hollow Rocks
    > Russian L Dips

    14 APR 17, FRI
    > BJJ
    > Ring Rips; Circle Front Lever Pull

    15 APR 17, SAT
    > Pistols; Swing (37kg) 50+50

    16 APR 17, SUN

    17 APR 17, MON
    > Bulgarian Ring Dip; Swing 37kg x 40+40; TGU 32kg x 10

    18 APR 17, TUE
    > Wrist Push-ups, Shoulder Taps, Forward Roll, Backward Roll, Arch Body Rock
    > BJJ

    19 APR 17, WED
    > TGU 32kg x 10; Swing 37kg x 50+50

    20 APR 17, THU
    > Lunges (16kg) 5 x 10; Swing 37kg x 30+30

    21 APR 17, FRI

    22 APR 17, SAT
    > SFB

    23 APR 17, SUN
    > SFB

    24 APR 17, MON
    > TGU 32kg x 10; Swing 37kg x 50+50

    25 APR 17, TUE
    > Forward Roll, Backward Roll
    > BJJ

    26 APR 17, WED
    > TGU 24kg x 10; Swing 24kg x 100+100

    27 APR 17, THU

    28 APR 17, FRI
    > TGU 24kg x 10; Swings 24kg x 60+60

    29 APR 17, SAT
    > Lunge (32kg) 5 x 10; Swings (37kg) 80+80

    30 APR 17, SUN
     
    #190
    Last edited: Sep 12, 2017
  11. ASUThermo Wide Right: ╚╦╝ ○

    ASUThermo
    Joined:
    Oct 10, 2005
    Messages:
    2,771
    Likes Received:
    71
    Location:
    NJ
    Good stuff!
     
    #191
    Machete Juarez likes this.
  12. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 MAY 17, MON
    > TGU 32kg x 10; Lunge (48kg) 5 x 10; Swing 37kg 70+70 + 70 FG Chin-ups

    02 MAY 17, TUE
    > Forward Roll, Backward Roll
    > BJJ

    03 MAY 17, WED
    > TGU 32kg x 10; Swing 37kg x 50+50

    04 MAY 17, THU
    > Swing 37kg x 90+90

    05 MAY 17, FRI
    > TGU 20kg x 10; Swing 20kg x 40+40

    06 MAY 17, SAT
    > Swing 36kg x 100+100

    07 MAY 17, SUN
    > SFG L1 Skills; Hollow Rocks

    08 MAY 17, MON

    09 MAY 17, TUE

    10 MAY 17, WED

    11 MAY 17, THU

    12 MAY 17, FRI
    > Negative Body Lever, L Sit

    13 MAY 17, SAT
    > BJJ

    14 MAY 17, SUN

    15 MAY 17, MON
    > Swings 37kg x 50+50; TGU 36kg x 10
    > Shoulder Taps

    16 MAY 17, TUE
    > Negative Body Lever, Forward Roll, Backward Roll, Wall HS
    > BJJ

    17 MAY 17, WED

    18 MAY 17, THU
    > Wall HS, Neg Body Lever

    19 MAY 17, FRI
    > Body Lever

    20 MAY 17, SAT
    > Forearm HS, Half Straddle L; Lunge (64kg) 5 x 10

    21 MAY 17, SUN
    > Negative Body Lever

    22 MAY 17, MON
    > Body Lever

    23 MAY 17, TUE
    > Forearm HS
    > BJJ

    24 MAY 17, WED

    25 MAY 17, THU

    26 MAY 17, FRI
    > BJJ; Forward Roll, Backward Roll

    27 MAY 17, SAT
    > Memorial Day Murph

    28 MAY 17, SUN

    29 MAY 17, MON
    > Inverted Hang

    30 MAY 17, TUE
    > Forearm HS
    > BJJ

    31 MAY 17, WED
    > BJJ
     
    #192
  13. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    Thank you, sir. Backlogged. Trying to catch up.
     
    #193
    ASUThermo likes this.
  14. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 JUN 17, THU

    02 JUN 17, FRI

    03 JUN 17, SAT

    04 JUN 17, SUN

    05 JUN 17, MON
    > Kip Extensions

    06 JUN 17, TUE
    > Forearm HS; OA Chin Hang
    > BJJ; HS Forward Roll, Backward Roll to Support

    07 JUN 17, WED

    08 JUN 17, THU

    09 JUN 17, FRI

    10 JUN 17, SAT
    > Clinical Athlete Weightlifting Course

    11 JUN 17, SUN
    > Clinical Athlete Weightlifting Course

    12 JUN 17, MON

    13 JUN 17, TUE
    > Negative FL Pull, HS Forward Roll, Backward Roll to Support
    > BJJ

    14 JUN 17, WED
    > Power Snatch 65x5, 75x5, 95x5 / OA Chin Hold, Planche/Manna Practice

    15 JUN 17, THU

    16 JUN 17, FRI
    > Front Pull
    > BJJ; HS Forward Roll

    17 JUN 17, SAT

    18 JUN 17, SUN
    > C&J 100x5, 120x5, 135x5; OA Chin Hold; Planche/Manna Practice

    19 JUN 17, MON
    > BJJ

    20 JUN 17, TUE
    > Open Front Lever, Wall HS
    > BJJ; Backward Roll to Support

    21 JUN 17, WED
    > Power Snatch 100x5, 110x3, 125x1; OA Chin Hold; Planche/Manna Practice

    22 JUN 17, THU

    23 JUN 17, FRI
    > Open FL

    24 JUN 17, SAT
    > Power Clean 120x5, 135x3, 150x2

    25 JUN 17, SUN

    26 JUN 17, MON
    > BJJ

    27 JUN 17, TUE
    > BJJ

    28 JUN 17, WED

    29 JUN 17, THU
    > HS Forward Roll, Backward Roll to Long Hollow; Wall HS

    30 JUN 17, FRI
     
    #194
    Last edited: Sep 12, 2017
  15. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 JUL 17, SAT
    > Box HS Push-up; HS Forward Roll, Backward Roll to Long Hollow; Kickboxing

    02 JUL 17, SUN

    03 JUL 17, MON
    > Power Clean 50kg x 5, 60kg x 3, 65kg x 2; Bench Press x 10 (95#, 135#, 145#, 135#); OA Chin Hold; Planche/Manna Practice

    04 JUL 17, TUE

    05 JUL 17, WED
    > BJJ

    06 JUL 17, THU
    > Wrist Push-ups, Wall HS, HS Forward Roll, Backward Roll to Long Hollow; Planche/Manna Practice

    07 JUL 17, FRI
    > Power Snatch 40kg x 3, 45kg x 3, 50kg x 3; Squat 60kg x 10, 60kg x 10, 65kg x 10, 70kg x 10; Long Cycle (16kg) 3 x 5

    08 JUL 17, SAT

    09 JUL 17, SUN

    10 JUL 17, MON
    > Power Clean 60kg x 3, 65kg x 3, 70kg x 3; Bench Press x 10 (95#, 115#, 135#, 145#); Long Cycle

    11 JUL 17, TUE
    > BJJ; HS Forward Roll

    12 JUL 17, WED
    > Wall HS, Backward Roll to Long Hollow; Planche/Manna Practice

    13 JUL 17, THU

    14 JUL 17, FRI
    > BJJ

    15 JUL 17, SAT

    16 JUL 17, SUN

    17 JUL 17, MON
    > Power Clean x 2 (50kg, 55kg, 60kg, 65kg, 70kg) Bench Press 105x10, 125x10, 135x12, Armor Building 10min EMOM 24kg

    18 JUL 17, TUE
    > BJJ

    19 JUL 17, WED
    > Wall HS, HS Forward Roll, Back Extension

    20 JUL 17, THU
    > Planche/Manna Practice; HS Forward Roll, Back Extension

    21 JUL 17, FRI
    > BJJ; HS Forward Roll, Back Extension, Wall HS

    22 JUL 17, SAT
    > BJJ

    23 JUL 17, SUN

    24 JUL 17, MON
    > Power Clean 3x5, Bench Prexx 3x5; S&S (24kg)

    25 JUL 17, TUE
    > BJJ; Wall HS, HS Forward Roll, Back Extension

    26 JUL 17, WED

    27 JUL 17, THU
    > S&S (16kg)

    28 JUL 17, FRI

    29 JUL 17, SAT
    > Leleo Code Grappling Championship

    30 JUL 17, SUN
    > NerdFitness Virtual WL/PL Meet (Snatch 56, 61, 65; C&J 70, 74, 79; Squat 92, 106, 117; Bench Press 83, 95; Deadlift 129, 142, 158)

    31 JUL 17, MON
     
    #195
    Last edited: Sep 12, 2017
    ASUThermo likes this.
  16. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 AUG 17, TUE
    > BJJ; HS Forward Roll, Back Extension

    02 AUG 17, WED
    > Wall HS; Planche/Manna Practice

    03 AUG 17, THU

    04 AUG 17, FRI
    > BJJ; HS Forward Roll, Back Extension

    05 AUG 17, SAT

    06 AUG 17, SUN
    > Wall HS, Open FL, Arch Body Rock, Half Straddle L

    07 AUG 17, MON
    > Muscle Clean 40kg x 5, 45kg x 5; Bench Press x 10 (95#, 105#, 115#); HS Forward Roll

    08 AUG 17, TUE

    09 AUG 17, WED
    > Open FL, HS Forward Roll, Wall HS

    10 AUG 17, THU
    > Muscle Snatch x 2 (30kg, 35kg, 40kg, 45kg, 50kg); Squat x 10 (35kg, 40kg, 60kg, 70kg)

    11 AUG 17, FRI

    12 AUG 17, SAT
    > USAPL Coaching Course

    13 AUG 17, SUN
    > Straddle FL

    14 AUG 17, MON

    15 AUG 17, TUE
    > BJJ

    16 AUG 17, WED
    > Wall HS, HS Forward Roll, Back Extension; Muscle Clean x 5 (50kg, 55kg); Bench Press x 10 (95#, 105#, 115#, 125#)

    17 AUG 17, THU

    18 AUG 17, FRI
    > No Gi; Straddle FL, Wall HS, HS Forward Roll, Back Extension

    19 AUG 17, SAT
    > BJJ; Muscle Snatch (40kg) 3 x 3; Squat x 10 (40kg, 50kg, 60kg, 70kg)

    20 AUG 17, SUN

    21 AUG 17, MON
    > S&S (28kg); Gi Grip 5 x 2, 45-sec Rest
    > BJJ

    22 AUG 17, TUE
    > BJJ
    > Back Extension, Cossack, Box HSPU, Belt Pull-up, Frog Stand, Half FL, Arch Body Rock, Half Straddle L

    23 AUG 17, WED

    24 AUG 17, THU
    > S&S (28kg); Gi Grip 5 x 2
    > BJJ

    25 AUG 17, FRI

    26 AUG 17, SAT
    > BJJ

    27 AUG 17, SUN

    28 AUG 17, MON
    > Wall HS; S&S (28kg); Gi Grip 6 x 2
    > BJJ; Half FL

    29 AUG 17, TUE
    > BJJ

    30 AUG 17, WED
    > Straddle FL, Arch Body Rock, Half Straddle L, Frog Stand, Wall HS

    31 AUG 17, THU
    > BJJ
     
    #196
    Last edited: Sep 12, 2017
  17. Machete Juarez Blue Belt

    Machete Juarez
    Joined:
    Jun 29, 2008
    Messages:
    923
    Likes Received:
    5
    Location:
    Sunspear
    01 SEP 17, FRI
    > Push-ups, Rows, Scap Shrugs

    02 SEP 17, SAT
    > Straddle Front Lever, Adv Frog Stand

    03 SEP 17, SUN

    04 SEP 17, MON

    05 SEP 17, TUE

    06 SEP 17, WED

    07 SEP 17, THU

    08 SEP 17, FRI
    > Leg Press 180x5, 270x5, 360x5; Hup Thrust 230x5, 250x5, 300x5; Leg Curl (70) 4x10

    09 SEP 17, SAT

    10 SEP 17, SUN

    11 SEP 17, MON

    12 SEP 17, TUE

    13 SEP 17, WED

    14 SEP 17, THU
    > 5 x 5 Cossacks, 5 Inside Squats; Hip Thrust 180# 4 x 10; Leg Press 90# x 30

    15 SEP 17, FRI
    > Front Split flexibility work

    16 SEP 17, SAT

    17 SEP 17, SUN

    18 SEP 17, MON

    19 SEP 17, TUE

    20 SEP 17, WED

    21 SEP 17, THU

    22 SEP 17, FRI

    23 SEP 17, SAT

    24 SEP 17, SUN

    25 SEP 17, MON

    26 SEP 17, TUE

    27 SEP 17, WED

    28 SEP 17, THU

    29 SEP 17, FRI

    30 SEP 17, SAT
     
    #197
    Last edited: Sep 17, 2017

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