Saturday 7/21/18

BJJ
Collar Chokes
Rolled 4 rounds of 5 min


Conditioning
"Death Race"
15 cal AirDyne
10 Burpees
5 rounds

5:06


20 cal Ski
30' DKB Front Rack Lunge (44s)
10 T2B
30' DKB Front Rack Lunge
4 rounds

12:40

Friday 7/20/18

Accessories
Back Squat
1 RM - 155 kg

Wednesday 7/18/18

Conditioning
200 m Ski
100 m Run
18 rounds

28:08


Accessories
Depth Jumps
5 sets

Step Back Lunge
Worked up to 90#s for 2 reps each leg

Single Leg RDL
3 sets x 8 reps each leg @ 44#s

Seated Front Raise
3 sets x 6 reps @ 20# DBs


Conditioning
50 DUs
12 Wall Ball (20#)
8 T2B
10 min AMRAP

6 rnds + 1 Wall Ball

Tuesday 7/17/18

Accessories
Deadlift/Sumo Deadlift
Heavy Single
Sumo - 425#
Conventional - 405#

Strict Pull Ups
10 - 10 - 7 - 6

Bent Over DB Fly
3 sets x 12 reps @ 15#s

Floor Leg Raises
3 sets x 15 reps

Hip Thrust
5 sets x 12 reps @ 65#

Parallete Push Up
5 sets x 12 reps


BJJ
Side Escape
First Blood - 15 min
Rolled 3 rounds of 5 min

Monday 7/16/18

Accessories
Sled Sprints
3 sets x 10 m @ 15#

Sprints
3 sets x 20 m

Back Squat
3 sets x 4 reps @ 245#

Incline DB Bench Press
3 sets x 8 reps @ 50#s

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s

Banded Tricep Extensions
3 sets x 40 reps
 - Superset -
40 Banded Face Pulls


Conditioning
Min 1: 10 cal Ski
Min 2: 10 Strict T2B
Min 3: 100 m Run
5 rounds

Friday 7/13/18

Accessories
Back Squat
1 RM
340# (missed 350, head wasn't in it)

Thursday 7/12/18

Conditioning
8 Pull Ups
6 Burpees
6 min AMRAP
------------------
Rest 1 min
------------------
10 cal Ski
200 m Run
12 min AMRAP

7 + 5 & 6 + 100 m

Wednesday 7/11/18

Accessories
Sled Sprints
4 sets x 20 m @ 25#

Sprint
3 sets x 20 m

Front Shoulder Raise + Lateral Shoulder Raise + Upright Row
4 sets x 6 reps each @ 10#s
 - Superset -
50 CCBP

Banded Tricep Extensions
3 sets x 40 reps

Banded Bicep Curls
3 sets x 40 reps

DB Box Step Up (16")
3 sets x 3 reps each leg @ 70# DBs


Conditioning
Min 1: 8 Front Squat (135#)
Min 2: 20 V-Ups
Min 3: 8 Power Clean
Min 4: 12 Push Ups
Min 5: 100 m Run
Min 6: 9 Strict Pull Ups
6 rounds

Tuesday 7/10/18

Accessories
Banded Good Morning
3 sets x 10 reps @ 65# + red bands

Single Leg RDL
3 sets x 8 reps each leg @ 44# KBs

Single Leg Hip Thrust
3 sets x 6 reps each leg

PVC Jump (One Step)
54.5"


BJJ
Drilled Passes

Monday 7/9/18

Accessories
Back Squat
6 sets x 3 reps @ 255, 260, 265, 270, 275, 285#


BJJ No Gi
Side control pass
Rolled 5 rounds of 5 min

Friday 7/6/18

Conditioning
10 Air Squats
10 Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Martin - 217 reps


Accessories
Pause Back Squat
1 RM
315# w/ 4 sec


Conditioning
10 Sandbag Squats (80#)
10 Sandbag Over Burpees
5 min AMRAP
Rest 1 min
3 rounds

Partner with Trina - 302 reps

Wednesday 7/4/18

Accessories
Pause Step Back Lunge
5 sets x 4 reps each leg @ 50#s w/ 4 sec pause

Tuesday 7/3/18

Accessories
Good Morning
5 sets x 5 reps @ 95#


Conditioning
4 Deadlift (225#)
8 Wall Ball (20#)
12 T2B
100 m Run
13 min AMRAP

6 + 4 DL

Monday 7/2/18

Accessories
Pause Back Squat
5 sets x 4 reps @ 205# w/ 4 sec pause

Parallete Push Up (Feet Elevated)
3 sets x 10 reps

Banded Pull Ups
4 sets x 3 reps @ red band

Walk w/ weight vest
30 min @ 20#


BJJ No Gi
Scarf Hold Shoulder Lock, Armbar, Head Lock/neck crank
Rolled 4 rounds of 5 min