31-Oct WOD

WU:
1k Row
1.2k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

DB HSC x3 + Front Squat x3 (15kg-17.5kg-20kg)

DB HSC x3 (22.5kg-25kg-27.5kg-30kg)

1.2k Run

Stretch

30-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 2,2,2,2,2,2,2,2 (2x35kg-4x40kg-2x44kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (2x40kg-2x50kg-6x60kg)

Squat 5x5 (80kg)

Shoulder Press 5x5 (45kg)

29-Oct WOD

WU:
1k Row
1.2k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (45kg)
Rope Pull Down 4x6 (25kg)

Stretch

25-Oct BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1

Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2

Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3

Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

Roll 

3x3min

24-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

1k Run

Stretch

23-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 2,2,2,2,2,2,2,2 (2x30kg-2x35kg-4x40kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (4x40kg-6x50kg)

Shoulder Press 5x5 (40kg)

Squat 5x5 (70kg)

23-Oct Run

WU

Stretch

1k Run
.5k Walk
1k Run
.5k Walk
1k Run

10x20m Sprints

Stretch

22-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (40kg)
Rope Pull Down 4x6 (25kg)

Stretch

14-Oct WOD

WU:
1k Row
3 Rounds of -
10x Squats
10x PU
10x Back Raise

Stretch

1.5k Run

SWOD:
Should Press 5x5 (40kg-45kg-50kg-50kg-50kg)

Squat 8x5 (40kg-45kg-50kg-55kg-60kg-65kg-70kg-75kg)

WOD:
5 Rounds of
300m Sprint
200m Walk

Stretch

11-Oct WOD

WU:
1k Row
1.5k Run
3 Rounds of - 
10x Squats 
10x PU 
10x Back Raise
10x 2F Glute Act.

10X Sliders
HFS 

Stretch

WOD:

TYI 3x8 (3kg)

400m Run

21x PU

21x Squat

400m Run

15x PU

15x Squat

400m Run

9x PU

9x Squat

400m Run

Time: 10'21

Stretch

10-Oct WOD

1k Row
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders

Stretch

SWOD:
Deadlift 5x5 (80kg-90kg-100kg-110kg-120kg)

2k Run

Comments:
Hell&Back is on the way and I aint been running!

9-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 5x3 (35kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 12x1 (40kg)

Shoulder Press 4x5 (40kg)

Squat 5x5 (70kg)

8-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:

Bench
Power 3x5 80kg
Wide 3x5 70kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (15kg)
Lat Pull Down 4x10 (30kg-35kg-40kg-45kg)

Stretch

5-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 3x5 (30kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 12x1 (40kg)

Shoulder Press 4x5 (40kg)

Squat 5x5 (70kg)

Comments:
First session back, just working back into it!