FAA BJJ practice in evening

FAA BJJ practice in evening

20:00 running clock
Do a pullup ladder (1 pullup, 2 pullups, 3 pullups, ... 10 pullups, ...)
If you drop from the bar before completing the number of pullups in the set, you must do that set over before moving to the next number.

Results: Set of 15 pullups completed, no failed sets

Cool down: as many handstand pushups as possible in 5:00
Results: 30 hspu in 5:00

FAA BJJ practice in morning

"FRAN"
21-15-9
thrusters 95#
pullups

Time: 5:30

BJJ & MMA practice in evening (Art of Defense, Corpus Christi)

Every minute on the minute do 3 lateral jump burpees. Use remaining time in the 1:00 to do Curtis P's* w/ 75# until you reach 30 Curtis P's.

Time: 13:42

*1 Curtis P = 1 hang squat clean, 1 R lunge, 1 L lunge, 1 push press

Light Run Memorial Park (2.9mi)

Time: 25:54

Row 1000m
30 deadlifts 225#
Run 1000m

Time: 14:24

FAA BJJ practice in evening

WOD 1:
Press
3-3-3-3

115# x3
125# x3
140# x3
145# x1

WOD 2:
AMRAP in 12:00 of:
3 push jerk 155#
6 kb swing 55#
1 sprint

Results: 9 rounds completed

FAA BJJ practice in evening

FAA BJJ practice in evening

IBJJF US Nationals

September 12-13

Carson, CA

Lost to Megaton by armbar in opening round

Run 1.5 miles on treadmill with 2° incline

Time: 15:00

Cool down: walk .25mi

Run 3 miles on treadmill with 2° incline

Time: 22:30 (8:02, 7:30, 6:58)

Cool down: walk .25mi

Run 10m @ 1:00
Run 20m @ 2:00
Run 30m @ 3:00
...
continue until unable to complete distance in the 1:00

Results: completed 14 rounds (140m @ 14:00)

Cool down: 30m straight leg bear crawl, 30m lunge walk, 30m broad jumps

Row 5k

Time: 20:46.7

BJJ practice in evening ***promoted to black belt tonight!!!

Moderate 3 mile run

Time: 23:44

Spin class followed by 500 yard swim

Light Run Memorial Park (2.9mi) - time not kept

"THE CHIEF"

AMRAP in 3:00 of:
3 power cleans 135#
6 pushups
9 squats

rest 1:00 and repeat the cycle 4 more times (for a total of 5 rounds)

Results (rounds completed per cycle): 5, 4, 4, 3, 3

Cool down: run suicides for 3:00

Light Run Memorial Park (2.9mi)

Time: 23:21

BJJ practice in evening

2 rounds:
20 true pushups (hands and feet on parallettes)
Run 200m
20 abmat butterfly situps
Run 200m
20 air squats
Run 200m
20 good mornings 45#
Run 200m
20 KB swings 55#
Run 200m

Time: 19:16

Light Run Memorial Park (2.9mi)

Time: 23:59