BJJ practice in morning

4 rounds:
5 deadlift 250#
10 box jump burpees 20"
15 knees to elbows

Time: 11:03

3 rounds:
Run 400m
21 sumo deadlift high pull 95#
15 pullups

Time: 15:25

Weighted pullups
3-3-3-3

53# x 3
55# x 3
73# x 3
83# x 3

Rest 5:00

15-10-5
hang squat clean 95#
lunge 95#
push press 95#

Time: 8:00

BJJ practice in evening

7 rounds:
10 sumo deadlift high pull 95#
10 ring dips

Time: 7:55

I competed in the "Animal Fightwear Submission Championships" today.

Results:

1st place, brown & black belt gi division, 148-187 lbs weight class.

1st place, advanced no gi division, lightweight (148-160 lbs).

All matches won by submission.

Bodyweight this morning: 152 lbs.

Here's my semifinal match in the no-gi lightweight division:

5 rounds:
Row 300m
30 pushups

Time: 12:54

75 knees to elbows
*6 Turkish getups w/ 50# sandbag every time you let go of bar

Time: 11:18 (w/ 24 Turkish getups)

Cool down: 10 sprints

BJJ practice in evening

As many rounds as possible in 20 min:
15 walking lunges w/ 55# kettlebell
15 kettlebell swings 55#

Results: 9 rounds completed

Cool down: run 1 mile
Time: 7:47

BJJ practice in evening

21-15-9
box jumps 24"
kettlebell swings 53#
sumo deadlift high pull 75#

Time: 7:25

Cool down: 100 abmat butterfly situps & 30 GHD back extensions

7 rounds:
7 push jerk 135#
7 chest to bar pullups

Time: 13:04

4 rounds:
Run 400m
21 DB power cleans 2 x 30#
15 wall ball 20#

Time: 20:51

Cool down: 3 x :30 of crossovers & flutter kicks

3 rounds:
Run 400m
21 pullups
12 handstand pushups

Time: 11:27

Cool down: 6# partner med ball situps/throw - 1:00, :45, :30, :20, :15

BJJ practice in evening

3 rounds:
10 box jumps 36"
10 kettlebell swings 53#
10 push press 95#
10 GHD situps

Time: 6:56

BJJ practice in morning

21-15-9
overhead squats 115#
box jump burpees 24"

Time: 8:14

Run 200m
50 clean & jerk* 95#

Time: 6:00

Rest 5 min

Run 1 mile: 7:20

*not strict clean & jerk, but each rep starts w/ weight on floor and ends w/ bar locked out overhead

Max weight thrusters
1-1-1-1-1-1-1

155# x 1
165# x 1
175# x 1
185# x 1
135# x 1
135# x 1
135# x 1

***re-aggravated old back injury on 185# so lowered wt. to finish workout

Cool down - 7 rounds:
10 wall ball 20#
10 slam ball 15#
Time: 5:29