Tuesday 7/25/17

Accessories
Segmented Clean Deadlift (3:1:3:1)
3 sets x 3 reps @ 185, 205, 225#
2 sets x 2 reps @ 245, 265#

Deadlift from Block Below Knee
4 sets x 4 reps @ 405# (straps)


Conditioning
8 Unbroken Power Cleans (135#)
20 sec Star Plank Right
20 sec Star Plank Left
6 Box Jump Overs (24")
60 sec Air Dyne
Rest 90 sec
5 rounds


Weightlifting
Hang Power Clean + 2 Power Clean
Worked up to 103 kg


BJJ
Drilled positions for about 20 min
Practiced standing guard break into ankle lock
Rolled 5 rounds of 5 min