3 rounds:
In 5:00, run 400m followed by as many 135# C&J as possible for remainder of time
rest 1:00
In 5:00, run 400m followed by as many 24” box jumps as possible for remainder of time

Results:
Round 1: 14 C&J, 53 box jumps
Round 2: 13 C&J, 51 box jumps
Round 3: 13 C&J, 45 box jumps

BJJ practice in evening

5 rounds:
Row 15 cal
15 SDHP 55#
15 box jumps 24"
Run 200m

Time: 20:38

BJJ practice in evening

2 rounds:
30 1 arm kb swing 35# (L)
30 overhead lunges 45# plate
30 1 arm kb swing 35# (R)
30 overhead lunges 45# plate

Time: 10:35

Cool down: 600m row
Time: 2:07.2

BJJ Practice in evening

ADCC Texas Championships Regional Tournament

3rd place, 65.9kg (145lb) and under, expert division

BJJ practice in evening

"DANIEL"
50 pullups
Run 400m
21 thrusters 95#
Run 800m
21 thrusters 95#
Run 400m
50 pullups

Time: 23:00

Run Memorial Park (2.9mi)

Time: 22:47

Row 1k followed by
21-15-9
Front squat 135#
GHD back extensions

Time: 13:11

BJJ practice in evening

BJJ practice in morning

Run Memorial Park (2.9mi)

Time: 22:49

"CINDY"
AMRAP in 20 minutes of:
5 pullups
10 pushups
15 squats

Results: 20 rounds completed

Cool down: planks, side planks, situps, crossovers, run 400m

10-9-8-7-6-5-4-3-2-1
Push press 115#
Double unders

Time: 6:48

Cool down: sprints & box jumps

BJJ practice in evening

Run Memorial Park (approx. 3mi)

Time: 23:04

BJJ practice in morning

100 thrusters 85#
*Start workout w/ 5 burpees and do 5 burpees every minute on the minute - using the remainder of each minute to do thrusters. Workout ends at 100 thrusters or 30:00, whichever comes first.

Results: 85 thrusters in 30:00

Weighted dead hang pullups
5-5-5-5-5

10# x5
25# x5
45# x5
55# x5
70# x3

5 rounds:
5 deadlifts 225#
10 pushups
20 squats

Time: 6:40

Squat
3-3-3-3-3

175# x3
195# x3
215# x3
235# x3
250# x2

Press: 1-1-1-1-1
Push Press: 3-3-3-3-3
Push Jerk: 5-5-5-5-5

Press:
115# x1
135# x1
145# x1
155# x0
155# x0

Push Press:
155# x3
165# x3
175# x2
180# x1
170# x3

Push Jerk:
115# x5
135# x5
155# x5
160# x5
165# x4

*Still limited by injured hand

21-15-9
Box jumps 24"
kb swing 35#
SDHP 75#
end w/ 200m run

Time: 6:05

BJJ practice in evening