Accessories
Segmented Clean Deadlift (3:1:3:1)
2 sets x 4 reps @ 155, 175#
2 sets x 3 reps @ 195, 215#
1 set x 2 reps @ 235#
Deadlift from Block Above Knee
4 sets x 3 reps @ 500# (used straps)
Conditioning
10 Unbroken Hang Power Cleans (95, 100, 105, 110, 115)#
- Rest 15 sec -
30 sec Hollow Rocks
- Rest 15 sec -
8 Seated Box Jumps (30, 33, 36, 39, 42 in)
- Rest 15 sec -
300 m Row (2:05, 2:00, 1:55, 1:50, 1:45 split)
- Rest 90 sec -
5 rounds
*increasing effort each round*
BJJ
Drilled for Blue Belt test for about 90 min
Rolled 5 rounds of 5 min
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