BJJ
Practiced Ankle Lock from X Guard
Rolled 5 rounds of 5 min
Accessories
Kang Squat (3:1:1:1)
3 sets x 4 reps @ 75, 95, 115#
Barbell Glute Bridge (1:1:1:2)
3 sets x 10 reps @ 95, 115, 135#
Back Squat (3:0X:0)
5 sets x 1.1 reps @ 185, 195, 205, 215, 225# (15 sec between singles)
RNT Reverse Lunge (3:0:X:1)
1 set x 6 reps each leg @ 40# DBs + red band
1 set x 5 reps each leg @ 50# DBs + red band
1 set x 4 reps each leg @ 60# DBs + red band
1 set x 3 reps each leg @ 70# DBs + red band
Strict Toes 2 Rings
4 sets x 6 reps
Hollow Hold
4 sets x 30 sec
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