Mike Johnson, RKC

Light day:
Clean & Press 28kg x 1,1,1
alternated w/
Pull-up 28kg x 2,2,2

Snatches 24kg x 72/8 minutes

Heavy Day:
Clean & Press 28kg 3x1,2,3
alternated ladders w/
Pull-ups 28kg 3x4

Swings 24kg x 114/7 minutes

Variety Day:
A1) Snatch grip DL 275x5, 250x5

B1) Pistol 12kg x 4,4,4 l&r
B2) Towel Curl 36kg x 5,5,5
B3) Hanging leg raise x 9,9,9
1 minute rest between drills

Variety Day: Completed after an hour of BJJ training

Circuit: 2 rounds w/ 1 minute between drills
Single arm Row 40kg x 5
Double Cleans 24's x 10
Russian twists 16kg x 20
Crush curl 20kg x 5

Light Day:
KB Press 24kg x 5x1,2,3
alternated w/
Pull-ups 24kg x 5x3

Snatch 24kg x 72/6 minutes