FAA BJJ practice in morning

12-10-8 of:
Back squat 135#
Box jump 30"
Row (calories)
Box jump 30"
Deadlift 205#
Box jump 30"
Thruster 135#
Box jump 30"
Wall ball 20#
Box jump 30"

Time: 42:48

6 rounds:
2 deadlift 255#
4 front squat 165#
6 burpee pullups

Time: 10:44

FAA BJJ practice in evening

FAA BJJ practice in evening

15-12-9-6-3
Deadlift high pull 95#
L-sit pullups
Box jump 24"

Time: 14:13

Carlos Machado BJJ seminar

10-9-8-7-6-5-4-3-2-1
deadlift 135#
push jerk 135#

Time: 11:48

FAA BJJ practice in evening

4 rounds:
Run 800m
rest 4:00

Results: 3:08, 3:29, 3:25, 3:27

Cool down: tabata push press 45# (hold at top during rest)

FAA BJJ practice in evening

OHS
3-3-3 (at 85% of 3 rep max)

155# x3
155# x3
155# x3

Cool down: AMRAP in 15:00 of:
Run 60m
4 clapping pushups
8 kb swing 55#
12 abmat situps
Results: 9 rounds & 10 situps completed

FAA BJJ practice in morning

7 rounds:
3 deadlifts 280#
5 chest to bar pullups
7 box jumps 30"
run 200m

Time: 19:13

FAA BJJ practice in evening

Press
3-3-3

115# x3
125# x3
140# x3

Cool down:
21-15-9
push press 95#
squat clean 95#
Time: 11:10

FAA BJJ practice in evening

5 rounds:
7 OHS 115#
Run 200m

Time: 12:00

Run 400m
5 rounds of:
*(3 deadlift 275#)
*(6 lateral burpees)
*(9 slam ball 15#)
Run 400m

Time: 11:56

Cool down: 4 rounds of :10 deadlift 275#, :20 mountain climbers; followed by 200m run

FAA BJJ practice in evening

AMRAP in 12:00 of:
5 Handstand pushups
10 front squat 155#
70m run

Results: 3 rounds + 5hspu & 10FS completed in 12:00

Cool down: run 800m

FAA BJJ practice in evening

FAA BJJ practice in evening

20-18-16-14-12-10-8-6-4-2
2-4-6-8-10-12-14-16-18-20
Pullups
bench press (shoulder blades on med ball) 80#

Time: 20:35

FAA BJJ practice in morning

Broad jump 25m (count # of jumps*)
8* deadlifts 160#
21 lateral burpees
21 kb swings 55#
Broad jump 15m (count # of jumps*)
5* deadlifts 205#
15 lateral burpees
15 kb swings 55#
Broad jump 10m (count # of jumps*)
3* deadlifts 255#
9 lateral burpees
9 kb swings 55#

Time: 14:42

*the number of jumps taken each round = the number of deadlifts that round