Strength:
Bench
5-5-5+

WU (x5): 100/125/150
160# x5
185# x5
210# x11

Strength:
Squat
5-5-5+

WU (x5): 120/150/180
195# x5
225# x5
255# x11

FAA BJJ practice in evening

Conditioning:
Run 200m
10 squat cleans 135#
100m med ball throw 30#
10 front squats 135#
Run 200m
10 power cleans 135#
100m med ball throw 30#
10 push jerk 135#
Run 200m
10 SDHP 135#
100m med ball throw 30#
10 thrusters 135#
Run 200m

Time: 19:20

FAA BJJ practice in evening

Conditioning:
4:00 running clock:
--80 lateral jumps
--AMRAP in remaining time:
-----5 OHS 95#
-----10 pushups (feet elevated)
Rest 2:00
4:00 running clock:
--60 abmat butterfly situps
--AMRAP in remaining time:
-----5 box jumps 24"
-----10 kbs 55#
Rest 2:00
4:00 running clock:
--40 walking oh lunges 45# plate
--AMRAP in remaining time:
-----5 burpees
-----10 ball slam 20#
Rest 2:00
80 lateral jumps for time
Rest 2:00
60 abmat butterfly situps for time
Rest 2:00
40 walking oh lunges 45# plate

Results:
3 rounds & 2 OHS completed in 4:00
3 rounds completed in 4:00
1 round & 4 ball slams completed in 4:00
80 lateral jumps in :50
60 ambat butterfly situps in 1:53
40 walking oh lunges in 1:42

Strength:
Press
5-5-5+

WU (x5): 70/85/105
115# x5
130# x5
145# x5

Strength:
Deadlift
5-5-5+

WU (x5): 150/185/220
240# x5
275# x5
315# x9

Conditioning:
Run 2.25mi

Time: 18:26

Strength (de-load):
Bench
5-5-5

100/120/145

Jessica "Jag" Aguilar MMA/BJJ seminar at FAA

Strength (de-load):
Squat
5-5-5

120/145/175

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength (de-load):
Press
5-5-5

70/85/100

Strength (de-load):
Deadlift
5-5-5

145/180/215

FAA BJJ practice in evening

Strength:
Bench
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x7

FAA BJJ practice in morning

Strength:
Squat
5-3-1+

WU (x5): 120/145/175
220# x5
250# x3
280# x4

FAA BJJ practice in evening

Conditioning:
21-15-9
SDHP 95#
Pushups (hands up on bottom)
9-15-21
Wall ball 20#
Pullups
45 burpees

Time: 15:39

Strength:
Press
5-3-1+

WU (x5): 70/85/100
125# x5
145# x3
160# x1

Strength:
Deadlift
5-3-1+

WU (x5): 145/180/215
270# x5
305# x3
340# x4

Luling MMA BJJ practice in morning

Conditioning:
2:00 max reps deadlift 155#
2:00 max reps box jump overs 24"
2:00 max reps hand-to-hand kbs 55#
Rest 6:00
Deadlift 155# for reps in set 1 for time
Rest 2:00
Box jump over 24" for reps in set 1 for time
Rest 2:00
Hand-to-hand kbs 55" for reps in set 1 for time

Results: 50 deadlifts, 43 box jump overs, 35 kbs, 3:55 to complete 50 deadlifts, 2:04 to complete 43 box jump overs, 1:22 to complete 35 kbs

Strength:
Bench
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x8

FAA BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 120/145/175
205# x3
235# x3
265# x4

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength:
Press
3-3-3+

WU (x5): 70/85/100
120# x3
135# x3
150# x3

Conditioning:
Run 400m
21 thrusters 95#
21 lateral burpees
Run 400m
15 thrusters 95#
15 lateral burpees
Run 400m
9 thrusters 95#
9 lateral burpees

Time: 14:26

Strength:
Deadlift
3-3-3+

WU (x5): 145/180/215
250# x3
185# x3
320# x8

FAA BJJ practice in morning

Elements BJJ practice in morning

Conditioning:
2 rounds:
--9 deadlifts 225#
--6 burpees
2 rounds:
--12 db power cleans 2x50#
--12 ring dips
2 rounds:
--15 sdhp 55# kb
--15 ball slams 30#
9 deadlifts 225#
6 burpees

Time: 12:54

Strength:
Bench
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x11

FAA BJJ practice in morning

Strength:
Squat
5-5-5+

WU (x5): 120/145/175
190# x5
220# x5
250# x9

FAA BJJ practice in evening

Conditioning:
Row 750m
20 push press 95#
Row 500m
30 push press 95#
Row 250m
40 push press 95#

Time: 12:48

FAA BJJ practice in evening

Strength:
Press
5-5-5+

WU (x5): 70/85/100
110# x5
125# x5
145# x5

Conditioning:
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3

Box jumps 36"-pullups 25#-front squat 155#

Time: 14:05

Strength:
Deadlift
5-5-5+

WU (x5): 145/180/215
235# x5
270# x5
305# x9

FAA BJJ practice in morning

Strength (de-load):
Bench
5-5-5

95/120/145

Strength (de-load):
Squat
5-5-5

115/140/170

Conditioning:
Run 400m
20 slam ball 30#
10 power cleans 135#
20 pullups
Run 400m
20 slam ball 30#
10 front squats 135#
20 ring dips
Run 400m
20 slam ball 30#
10 thrusters 135#
20 clapping pushups
Run 400m

Time: 20:57

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength (de-load):
Press
5-5-5

65/80/100

Conditioning:
AMRAP in 15:00 of:
1 cycle*
1 deadlift 225#
2 cycles*
2 deadlifts 225#
3 cycles*
3 deadlifts 225#
...

*1 cycle =
--1 pullup
--2 pushups
--3 box jumps 30"
--2 pullups
--4 pushups
--6 box jumps 30"
--3 pullups
--6 pushups
--9 box jumps 30"

Results: 6 rounds and (1-2-3-2-4 pushups) completed in 15:00

Cool down: 225# deadlifts 5-5-5-5-7 (every minute on the minute for 5:00)

Strength (de-load):
Deadlift
5-5-5

140/175/210

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 95/120/145
180# x5
200# x3
225# x7

FAA BJJ practice in morning

Strength:
Squat
5-3-1+

WU (x5): 115/140/170
210# x5
240# x3
270# x1

FAA BJJ practice in evening

Conditioning:
AMRAP in 12:00 of:
5 deadlift 205#
7 ring dips
6 db thrusters 2x40#
8 pullups

Results: 6 rounds completed in 12:00

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength:
Press
5-3-1+

WU (x5): 65/80/100
120# x5
140# x3
155# x2

Conditioning:
3 rounds:
30 kbs 55#
25 wall ball 20#
20 pullups

Time: 18:47

Strength:
Deadlift
5-3-1+

WU (x5): 140/175/210
260# x5
295# x3
330# x5

Carlos Machado BJJ seminar

Strength:
Bench
3-3-3+

WU (x5): 95/120/145
165# x3
190# x3
215# x9

FAA BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 115/140/170
200# x3
225# x3
255# x5

FAA BJJ practice in evening

FAA BJJ practice in morning

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/100
115# x3
130# x3
145# x5

Conditioning (w/ 20# vest):
100# sled sprint
21 burpees
100#sled drag
15 burpees
100# sled sprint
9 burpees
100# sled drag

Time: 4:13

FAA BJJ practice in evening

Conditioning:
5 rounds:
--3:15 of work:
-----Run 260m
-----7 hang power cleans 135#
-----max box jump overs 24"
--1:15 rest

Results: 29, 25, 23, 22, 24 box jump overs

Strength:
Deadlift
3-3-3+

WU (x5): 140/175/210
245# x3
280# x3
315# x6

Conditioning:
2 rounds:
Row 500m
15 push jerk 135#
Row 250m
15 k2e

Time: 9:52

Strength:
Bench
5-5-5+

WU (x5): 95/120/145
155# x5
180# x5
200# x11

Strength:
Squat
5-5-5+

WU (x5): 115/140/170
185# x5
210# x5
240# x6

FAA BJJ practice in evening

FAA BJJ practice in evening

Conditioning:
21-15-9
OHS 125#
Deadlift 205#

Time: 12:52

Strength:
Press
5-5-5+

WU (x5): 65/80/100
105# x5
120# x5
140# x5

Strength:
Deadlift
5-5-5+

WU (x5): 140/175/210
225# x5
260# x5
295# x10

FAA BJJ practice in morning

Conditioning:
10 rounds:
1 barbell complex* 135#
4 c2b pullups
9 box jumps 24"
2 hspu

*1 barbell complex = 1 dl, 1 hang power clean, 1 front squat

Time: 10:45

Strength (de-load):
Bench
5-5-5

95/115/140

Strength (de-load):
Squat
5-5-5

110/135/165

FAA BJJ practice in evening

Conditioning:
10-15-20
Deadlift 225#
burpees
kbs 55#

Time: 12:51

Cool down: run 1mi

FAA BJJ practice in evening

Strength (de-load):
Press
5-5-5

65/80/95

Conditioning:
5 rounds:
5 c&j 135#
25m oh walk 135#

Time: 6:19

Strength (de-load):
Deadlift
5-5-5

135/170/205

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 95/115/140
175# x5
200# x3
220# x6

Strength:
Squat
5-3-1+

WU (x5): 110/135/165
205# x5
230# x3
260# x1

FAA BJJ practice in evening

Conditioning:
3:00 running clock
--Run 260m
--15 slam ball 30#
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 pullups
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 k2e
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 kbs 55#
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 lateral burpees
--max reps SDHP 115#

Results (reps SDHP): 11, 8, 8, 8, 8

FAA BJJ practice in evening

Strength:
Press
5-3-1+

WU (x5): 65/80/95
120# x5
135# x3
150# x2

Strength:
Deadlift
5-3-1+

WU (x5): 135/170/205
255# x5
285# x3
320# x4

Conditioning:
21-15-9
Hang power cleans 115#
Ring dips
Double unders

Time: 6:32

Conditioning:
Workout 1:
8:00 running clock
--5 rounds Cindy*
--row for max calories

*1 round Cindy = 5 pullups, 10 pushups, 15 squats

Results: 68 calories

Workout 2:
8:00 running clock
--5 rounds:
-----3 deadlift 245#
-----5 burpees
--max reps ball slam 30#

Results: 53 ball slams

Workout 3:
Run 800m

Time: 3:30

Strength:
Bench
3-3-3+

WU (x5): 95/115/140
165# x3
185# x3
210# x8

Strength:
Squat
3-3-3+

WU (x5): 110/135/165
190# x3
220# x3
245# x4

FAA BJJ Red Flag practice in evening

FAA BJJ practice in evening

Conditioning:
2 rounds:
20 clean & jerk 135#
Run 400m

Time: 11:52

Cool down: 6 sled sprints 65#

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/95
110# x3
125# x3
140# x4

Strength:
Deadlift
3-3-3+

WU (x5): 135/170/205
235# x3
270# x3
305# x6

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 95/115/140
150# x5
175# x5
200# x10

Strength:
Squat
5-5-5+

WU (x5): 110/135/165
180# x5
205# x5
230# x6

FAA BJJ red flag practice in evening

Conditioning:
AMRAP in 30:00 of:
250m weighted carry
**95# sled
**55# & 35# kb farmer's walk
**100# sandbag carry
**45# oh plate carry

Results: 7 laps completed (sled, farmer, sandbag, oh, sled, farmer, oh)

FAA BJJ practice in evening

Strength:
Press
5-5-5+

WU (x5): 65/80/95
105# x5
120# x5
135# x5

FAA BJJ practice in evening

Conditioning:
AMRAP in 16:00 of:
8 pullups
8 deadlifts 185#
8 pistols

Results: 8 rounds completed in 16:00

Strength:
Deadlift
5-5-5+

WU (x5): 135/170/205
220# x5
255# x5
285# x8

Battle of H-Town BJJ tournament

Run Memorial Park (2.9mi)

Time: 22:02

FAA BJJ practice in evening

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
AMRAP in 3:00 of:
--4 thrusters 135#
--5 box jumps 30"
Rest 3:00
AMRAP in 4:00 of:
--3 thrusters 145#
--5 box jumps 30"
Rest 3:00
AMRAP in 5:00 of:
--2 thrusters 155#
--5 box jumps 30"

Results:
3 rounds and 1 box jump completed in 3:00
4 rounds completed in 4:00
5 rounds completed in 5:00

Cool down: run 1 mile (untimed)

FAA BJJ practice in evening

Skill work:
4 rounds:
3 hang power snatch (75/95/115/115)
3 OHS (75/95/115/115)
:30 rest
10 dead hang pullups
1:30 rest

Conditioning:
AMRAP in 10:00 of:
Run 50m
20 pushups
1 gasser (run 50m out, back, and out again)
50 double unders

Results: 3 rounds and 1 gasser completed in 10:00

Conditioning:
150 kbs 55#
*every time the kb stops moving, do 15 pushups

Results: 13:35 + 90 (15 x6) pushups

FAA BJJ practice in morning

Strength (de-load):
Bench
5-5-5

90/115/135

Strength (de-load):
Squat
5-5-5

105/130/160

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
12 rounds:
:30 work followed by :30 rest
work period: 5 deadlifts @ 225# followed by max reps db thrusters 2x30#

Results:
1: 7 thrusters
2: 7 thrusters
3: 3 thrusters
4: 3 thrusters
5: 1 thruster
6: 3 deadlifts
7: 2 deadlifts
8: 2 deadlifts
9: 2 deadlifts
10: 2 deadlifts
11: 3 deadlifts
12: 4 deadlifts

Cool down: tabata L-sits on rings (:20 last round)

FAA BJJ practice in evening

SMAA BJJ practice in morning

FAA BJJ practice in evening

Strength (de-load):
Press
5-5-5

60/75/90

Strength (de-load):
Deadlift
5-5-5

130/165/195

Conditioning:
"JOSH"
21 OHS 95#
42 pullups
15 OHS 95#
30 pullups
9 OHS 95#
18 pullups

Time: 9:35

Conditioning:
Workout 1:
AMRAP in 5:00 of:
10 back squats 155#
5 pullups

Results: 3 rounds and 5 squats completed in 5:00

Workout 2:
AMRAP in 4:00 of:
5 clean & jerk 155#
10 pushups

Results: 2 rounds and 2 clean & jerk completed in 4:00

Workout 3:
AMRAP in 5:00 of:
10 db snatch 50# (5 R & 5L)
5 burpee pullups

Results: 3 rounds completed in 5:00

Strength:
Bench
5-3-1+

WU (x5): 90/115/135
170# x5
195# x3
215# x5

Assistance work: max reps ring dips = 15

Strength:
Squat
5-3-1+

WU (x5): 105/130/160
195# x5
225# x3
250# x3

Assistance work: max reps dh pullups = 17

SMAA BJJ practice in morning

FAA BJJ practice in evening

Conditioning:
2 rounds:
Row 500m
10 burpees
40 db hang snatch 50# (20R & 20L)
30 slam ball 30#

Time: 17:03

Cool down: 3 sled pulls (out & back, pulling both ways) 105#

SMAA BJJ Practice in morning

FAA BJJ practice in evening

Conditioning:
6 rounds:
7 power cleans 165#
Run 150m

Time: 11:43

Cool down: row 1k

Strength:
Press
5-3-1+

WU (x5): 60/75/90
115# x5
130# x3
145# x1

Assistance work: max reps press 2x30# = 19

FAA BJJ practice in evening

Conditioning:
10 sumo deadlift 225#
25 box jump overs 24"
8 sumo deadlift 225#
20 box jump overs 24"
6 sumo deadlift 225"
15 box jump overs 24"
4 sumo deadlift 225"
10 box jump overs
2 sumo deadlift 225"
5 box jump overs

Time: 6:15

Cool down: row 1k

Strength:
Deadlift
5-3-1+

WU (x5): 130/165/195
245# x5
280# x3
310# x6

Assistance work: max reps GHR = 10

FAA BJJ practice in morning

Conditioning:
5 rounds:
Row 250m
10 front squats 135#
15 GHD situps
20 box jumps 24"

Time: 21:54

Strength:
Bench
3-3-3+

WU (x5): 90/115/135
160# x3
180# x3
205# x9

Assistance work: max reps perfect ring dips = 13

Strength:
Squat
3-3-3+

WU (x5): 105/130/160
185# x3
210# x3
235# x7

Assistance work: max reps dead hang pullups = 16

FAA BJJ practice in evening

Conditioning:
With a 12:00 running clock, row 2k and use the remainder of the time to do max reps deadlift at 275#

Results: 10 deadlifts completed

Cool down:
5 rounds:
Run 150m
10 lateral burpees
Time: 6:36

Conditioning:
3:00 max reps box jump overs 20"
1:00 rest
3:00 max reps SDHP 75#
1:00 rest
3:00 max reps push press 75#
1:00 rest
3:00 max reps row for calories

Results: 72 box jump overs, 50 SDHP, 50 push press, 50 calories

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x6

Assistance work: max reps db press = 18 @ 2x30#

Strength:
Deadlift
3-3-3+

WU (x5): 130/165/195
230# x3
260# x3
295# x9

Assistance work: max reps GHR = 10

Conditioning:
3 rounds:
Run 260m
30 wall ball 20#
Run 260m
10 burpee pullups

Time: 18:05

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 90/115/135
150# x5
170# x5
195# x10

Assistance work: max reps perfect ring dips = 9

SMAA BJJ practice in morning

Strength:
Squat
5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x11

Assistance work: max reps dead hang pullups = 15

Strength:
Press
5-5-5+

WU (x5): 60/75/90
100# x5
115# x5
130# x7

Assistance work: max reps db shoulder press 2x30# = 17

SMAA BJJ practice in morning

Strength:
Deadlift
5-5-5+

WU (x5): 130/165/195
215# x5
245# x5
280# x11

Assistance work: max reps GHR = 8

Prostar Grappling Tournament

1st place, black belt, featherweight

2nd place, black belt, open weight

Conditioning:
AMRAP in 12:00 of:
3 deadlift 275#
6 hspu
9 pistols

Results: 8 rounds completed in 12:00

Cool down: 3 tire sled sprints w/ pull back (140#/200#/200#)

Strength (de-load):
Bench
5-5-5

90/110/135

Strength (de-load):
Squat
5-5-5

100/125/150

FAA BJJ practice in evening

Run 400m
6 burpees
3 rounds:
---4 thrusters 115#
---8 kbs 55#
Run 400m
6 burpees
3 rounds:
---4 ohs 115#
---8 clapping pushups
Run 400m
6 burpees
3 rounds:
---4 power snatch
---8 goblet squats 55#
Run 400m
6 burpees

Time: 24:04

Cool down: abs (toe touch, flutter kicks, plank)

FAA BJJ practice in evening

Conditioning:
4 rounds:
1:00 burpees
:30 rest
1:00 row for calories
:30 rest

Results: 22/21, 21/17, 20/20, 20/19

Strength (de-load):
Press
5-5-5

60/75/90

Conditioning:
21 C&J 95#
9 ring dips
Run 260m
Rest 2:00
15 C&J 115#
15 ring dips
Run 260m
9 C&J 135#
21 ring dips
Run 260m

Results: ???

Cool down: abs
3 x :30 of
---straight leg situps
---crossovers
---ab wheel

Strength (de-load):
Deadlift
5-5-5

130/160/190

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 90/110/135
165# x5
190# x3
210# x8

Strength:
Squat
5-3-1+

WU (x5): 100/125/150
190# x5
215# x3
240# x6

Conditioning:
Workout 1:
AMRAP in 10:00 of:
3 db push press 2x50#
6 pullups

Results: 12 rounds completed in 10:00

Workout 2:
18-15-12
kbs 55#
box jump overs 24"

Time: 5:07

FAA BJJ practice in evening

Conditioning:
5 rounds:
Run 400m
40 abmat situps
40 walking lunges

Time: 20:16

Strength:
Press
5-3-1+

WU (x5): 60/75/90
110# x5
125# x3
140# x4

Conditioning:
21 thrusters 95#
40m sandbag run 70#
15 thrusters 95#
40m sandbag run 70#
9 thrusters 95#
40m sandbag run 70#

Time: 5:26


Strength:
Deadlift
5-3-1+

WU (x5): 130/160/190
240# x5
270# x3
300# x8

FAA BJJ practice in morning

Conditioning:
AMRAP in 12:00 of:
5 deadlift 245#
Bear crawl 20 yards
10 pistols

Results: 7 rounds completed in 12:00

Cool down: 3 sled sprints 105# (w/ pull back)

Strength:
Bench
3-3-3+

WU (x5): 90/110/135
155# x3
180# x3
200# x9

Strength:
Squat
3-3-3+

WU (x5): 100/125/150
175# x3
200# x3
225# x10

FAA BJJ practice in evening

Conditioning:
12-9-6-3 (not timed)
Power cleans 155#
Ring dips

Cool down: 3 sled sprints 105# (w/ pull back)

FAA BJJ practice in evening

Conditioning:
Run MP Trails (2mi)

Time: 17:39

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x6

Conditioning:
21-15-9
OHS 95#
Deck squats 20#

Time: 6:21

Strength:
Deadlift
3-3-3+

WU (x5): 130/160/190
225# x3
255# x3
285# x9

SMAA BJJ practice in evening

FAA/SMAA BJJ practice in morning at SMAA

Strength:
Bench
5-5-5+

WU (x5): 90/110/135
145# x5
165# x5
190# x12

Conditioning:
3 rounds:
Run 400m
21 deadlift 225#
12 box jumps 24"

Time: 17:10

Strength:
Squat
5-5-5+

WU (x5): 100/125/150
165# x5
190# x5
215# x11

FAA BJJ practice in evening

Conditioning:
5 rounds:
5 squat clean thrusters 135#
10 pullups

Time: 8:10

Cool down:
Run 1mi
Time: 9:10

FAA BJJ practice in evening

Conditioning:
Run Memorial Park (2.9mi)

Time: 22:34

Strength:
Press
5-5-5+

WU (x5): 60/75/90
95# x5
110# x5
125# x7

Conditioning:
21-15-9
Sandbag getups 70#
k2e
abmat situps

Time: 9:17

Strength:
Deadlift
5-5-5+

WU (x5): 130/160/190
205# x5
240# x5
270# x10

FAA BJJ practice in morning

Strength (de-load):
Bench
5-5-5

90/110/130

Strength (de-load):
Squat
5-5-5

100/120/145

Conditioning:
3 rounds:
30 t2b
21 OHS 95#

Time: 14:05

FAA BJJ practice in evening

Conditioning:
7 rounds:
3 cleans 195#
5 hspu

Time: 11:48

Strength (de-load):
Press
5-5-5

60/70/85

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 kbs 55#
12 pullups

Time: 12:32

Strength (de-load):
Deadlift
5-5-5

125/155/185

FAA BJJ practice in morning

Conditioning:
Workout 1:
3 rounds:
Max reps dead hang pullups

Results: 17-8-5

Workout 2:
3 rounds:
Row 500m
12 bodyweight deadlift (155#)
21 box jumps

Time: 10:02

Strength:
Bench
5-3-1+

WU (x5): 90/110/130
165# x5
185# x3
205# x8

Strength:
Squat
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x7

FAA BJJ practice in evening

Strength:
Max weight thruster

135# x2
155# x2
175# x1
195# x0
195# x1

Conditioning:
8:00 running clock - row 1k followed by max reps 135# thrusters w/ remainder of time

Results: 15 thrusters

FAA BJJ practice in evening

Conditioning:
4 rounds:
--Run 400m
--5 rounds Cindy*

*1 round Cindy = 5 pullups, 10 pushups, 15 squats

Time: 28:12

Strength:
Press
5-3-1+

WU (x5): 60/70/85
105# x5
120# x3
135# x4

Conditioning:
Row 500m
21-15-9
--Power clean 95#
--Pushups
--Wall ball 20#
Row 500m

Time: 12:32

Strength:
Deadlift
5-3-1+

WU (x5): 125/155/185
230# x5
260# x3
290# x8

FAA BJJ practice in morning

Conditioning:
Workout 1:
5 rounds:
Max reps dead hang pullups

Results: 17-10-10-10-8

Workout 2:
3 rounds:
15 deadlift 225#
15 ring dips
15R & 15L db snatch 50#
Row 250m

Time: 24:18

Strength:
Bench
3-3-3+

WU (x5): 90/110/130
155# x3
175# x3
195# x8

Strength:
Squat
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x9

Conditioning:
21-15-9
Slam ball 30#
Box jump over 24"
KBS 55#

Time: 6:30

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/70/85
100# x3
115# x3
130# x6

Conditioning:
AMRAP in 15:00 of:
5 db push press 2x50#
7 box jumps 30"

Results: 16 rounds completed in 15:00

Cool down: run 800m

Strength:
Deadlift
3-3-3+

WU (x5): 125/155/185
215# x3
245# x3
275# x8

Conditioning:
Workout 1:
5 rounds (w/ 22# vest):
5 deadlifts 250#
10 lateral burpees

Time: 10:31

Workout 2:
5 rounds (w/ 22# vest):
5 push jerk 155#
10 ring dips

Time: 12:32

Strength:
Bench
5-5-5+

WU (x5): 90/110/130
140# x5
165# x5
185# x7

Strength:
Squat
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x9

FAA BJJ practice in evening

Conditioning:
1 Thruster 155#
15 kbs 55#
Run 400m
3 Thrusters 155#
15 kbs 55#
Run 400m
5 Thrusters 155#
15 kbs 55#
Run 400m
3 Thrusters 155#
15 kbs 55#
Run 400m
1 Thruster 155#
15 kbs 55#
Run 400m

Time: 17:02

FAA BJJ practice in evening

Conditioning:
Run 800m
50 pushups (feet elevated)
40 pullups
30 kbs 55#
20 burpees
10 Curtis P's* 105#

Time: 19:54

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

Strength:
Press
5-5-5+

WU (x5): 60/70/85
95# x5
105# x5
120# x7

Conditioning:
4 rounds (2:15 work time per round):
--Run 200m
--20 slam balls 20#
--max reps box jump overs 24" in remainder of 2:15
--1:45 rest

Results (# box jump overs): 17, 19, 21, 22

Strength:
Deadlift
5-5-5+

WU (x5): 125/155/185
200# x5
230# x5
260# x8

SMAA BJJ practice in afternoon

FAA/SMAA BJJ practice in morning at Ground Dwellers

10 rounds:
5 deadlift 245#
2 db thrusters 2x50#

Time: 16:16

Cool down:
1:00 max reps lateral burpees
Results: 30 burpees

SMAA BJJ practice in morning

FAA BJJ practice in evening

FAA BJJ practice in evening

*Workout done w/ 22# vest
30 burpees
Run 400m
50 squats
Run 400m
50 true pushups
Run 400m
30 burpees
Run 400m

Time: 22:07

Cool down:
3 rounds:
10 pullups
10 ring dips

FAA BJJ practice in morning

Run 800m
3 rounds:
--10 deadlifts 245#
--40 wall ball 20#
Run 800m

Time: 27:59

Cool down: ab work

SMAA BJJ practice in morning

FAA BJJ practice in evening

OHS
3-3-3 @ 85% 1rm

165# x3
165# x3
165# x3

Cool down:
5 rounds:
7 OHS 95#
9 true pushups
12 box jump overs 24"
Time: 6:50

FAA BJJ practice in evening

Workout 1:

3 rounds:
10 hang power clean 135#
Run 400m

Time: 8:34

Workout 2:

3 rounds:
10 push jerk 135#
Run 400m

Time: 9:01

Push Press
1-1-1-1-1

155# x1
175# x1
195# x1
205# x1
215# x0

Cool down:
5 rounds:
Row 250m
6 ring dips
Time: 6:40
Followed by 400m run & 20 sandbag getups 50#

FAA BJJ practice in morning

Press
1-1-1-1-1

115# x1
125# x1
135# x1
145# x1
155# x0

Cool down:
3 rounds:
9 deadlift 225#
15 burpees
Row 21 calories
Time: 9:52

Light Run 2mi

Time: 15:49

FAA BJJ practice in evening

OHS
1-1-1-1-1

155# x1
175# x1
180# x1
195# x1
205# x0

Cool down:
5 rounds:
5 k2e
5 OHS 135#
5 HSPU
5 hang power cleans 135#
5 c2b pullups
Run 200m
Time: 21:52

FAA BJJ practice in evening

Push Press
3-3-3-3-3

135# x3
155# x3
175# x3
185# x3
200# x0

Cool down:
4 rounds:
--3:40 running clock:
-----Run 260m
-----15 burpees
-----max # front squats w/ remaining time
--2:00 rest
Results: 15, 15, 10, 12 front squats

Carlos Machado BJJ Seminar

Press
3-3-3-3-3

105# x3
115# x3
125# x3
135# x3
145# x1

Cool down:
5 rounds:
10 clapping pushups
7 deadlift 225#
10 step ups 24" w/ 50# db
Time: 11:25

FAA BJJ practice in evening

OHS
3-3-3-3-3

135# x3
145# x3
155# x3
170# x0
175# x1

Cool down:
AMRAP in 15:00 of:
Run 200m
10 wall ball 20#
10 box jumps 24"
Results: 7 rounds completed

FAA BJJ practice in evening

Push Press
5-5-5-5-5

115# x5
135# x5
155# x5
165# x5
185# x5

Cool down:
7 rounds:
7 thrusters 95#
7 k2e
7 burpees
7 kbs 55#
Time: 16:18

FAA/SMAA BJJ practice in morning @ Elements BJJ

Press
5-5-5-5-5

95# x5
105# x5
115# x5
125# x5
140# x1

Cool down:
7 rounds:
5 deadlift 235#
7 ring dips
10 wall ball 20#
Time: 10:42

FAA BJJ practice in evening

OHS
5-5-5-5-5

125# x5
135# x5
145# x5
155# x5
165# x5

Cool down:
3 rounds:
12 lateral burpees
12 toes to bar
12 SDHP 75#
10 unbroken pullups
Time: 9:25

FAA BJJ practice in evening

Workout 1:
"FRAN"
21-15-9
Thrusters 95#
Pullups

Time: 6:51

Workout 2:
Slow 3mi run

Time: 28:52

FAA BJJ practice in morning

Light Run MP Trails (2mi)

Time: 19:40

SMAA BJJ practice in morning

FAA BJJ practice in evening

"FREDDY'S REVENGE"
5 rounds:
5 push jerk 170#
10 burpees

Time: 14:41

FAA BJJ practice in evening

Light Run MP Trails (2mi)

Time: 20:08

SMAA BJJ practice in evening

FAA BJJ practice in morning

3 rounds:
Run 400m
20 kbs 53#
Max reps dead hang pullups

Time: 10:32 (12, 6, 5 pullups)

FAA BJJ practice in morning

3 rounds:
100m walk w/ 115# overhead
10 chest 2 bar pullups
20 kbs 55#
30 box jumps 24"

Time: 21:20

Light Run MP Trails (2mi)

Time: 18:57

FAA BJJ practice in evening

Run MP Trails (2.15mi)

Time: 20:00

FAA BJJ practice in evening

"DIANE"
21-15-9
Deadlift 225#
HSPU

Time: 10:30

AMRAP in 15:00 of:
3 shoulders to OH 120#
6 pushups
9 GH Raises

Results: 8 rounds & 6 pushups completed in 15:00

4 rounds:
Run 400m
3:00 rest

Results: 1:12, 1:17, 1:19, 1:29

FAA BJJ practice in morning

"KAREN"
150 wall ball 20#

Time: 7:45

FAA BJJ practice in evening

FAA BJJ practice in evening

Run 400m
10 Curtis P's*
Row 500m
20 ring dips
Run 400m
30 pullups
Row 500m
40 box jumps 24"
Run 400m

Time: 23:01

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

FAA BJJ practice in evening

FAA BJJ practice in morning

15 hill sprints @ Spotts Park (untimed)

Easy 5k row

Time: 21:53.2

FAA BJJ practice in evening

FAA BJJ practice in morning

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in evening

Run 3mi on treadmill w/ 2deg. incline

Time: 21:39

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in evening

IBJJF Pan American Brazilian Jiu-Jitsu Championship

Front Squat
5-5-5-5-5

155# x5
155# x5
155# x5
165# x5
175# x5

Cool down:
5 rounds:
--5 rounds:
-----1 power snatch 95#
-----3 OHS 95#
--15 pullups
Time: 14:18

FAA BJJ practice in evening

21-15-9
Push Jerk 115#
Ring Dips
Burpees

Time: 13:22

FAA BJJ practice in evening

Deadlift
5-5-5-5-5

225# x5
250# x5
275# x5
300# x5
225# x5

Cool down:
10:00 running clock, start w/ 50m run, then do as many k2e as possible, every time you drop from the bar, do another 50m run then continue w/ k2e
Results (k2e): 30, 15, 10, 10, 10, 10, 10, 8 = 103 k2e

SMAA BJJ practice in evening

FAA BJJ practice in morning

20 mile bike ride in evening

Workout 1:

Ring Dips
5-5-5-5-5

25# x5
35# x5
45# x5
55# x5
65# x5

Workout 2:

3 rounds:
10 front squats 135#
10 lateral burpees

Time: 3:42

Workout 3:

3 rounds:
5 push press 135#
20 squats

Time: 1:57

Workout 4:

5 rounds:
6 deadlifts 225#
6 box jumps 30"

Time: 4:19

SMAA BJJ practice in morning

FAA BJJ practice in evening

FAA BJJ practice in evening

7 rounds:
3 front squat 185#
7 L-pullups

Time: 7:18

SMAA BJJ practice in evening

5 rounds:
40 double unders
30 box jumps 24"
20 kbs 53#

Time: 19:25

Run Memorial Park (2.9mi)

Time: 21:30

FAA BJJ practice in morning

3 rounds:
Each round is 5:00, start w/ an 800m run and use remainder of time to do as many 225# deadlifts as possible, no rest between rounds, score = # of deadlifts

10, 10, 15

Cool down:
Pullups 3-3-3 @ 65#

SMAA BJJ practice in morning

FAA BJJ practice in evening

Split Squat (back leg elevated)
3-3-3 (each leg)

135# x3
135# x3
135# x3

Cool down (w/ 20# vest):
5 rounds (increase weight each round):
3 push press
2 push jerk
1 split jerk
Run 200m
Weights used: 95#, 115#, 135#, 155#, 165#
Time: 8:54

FAA BJJ practice in evening

***w/ 20# vest
Row 1k
3 rounds:
**50m lunging db farmer's walk 2x40#
**15 ghd situps
Row 1k

Time: 25:09

Push Jerk
3-3-3 @ 85% 1rm

175# x3
175# x3
175# x3

Cool down:
AMRAP in 15:00 (w/ 20# vest) of:
3 db thrusters 2x30#
6 pullups
9 box jumps 24"
Results: 12 rounds completed

FAA BJJ practice in morning

SMAA BJJ practice in morning

FAA BJJ practice in evening

"JT"
21-15-9
HSPU
Ring dips
Pushups

Time: 18:25

Treadmill run 3mi

Time: 24:06

Trail run 2mi w/ 20# vest

Time: 23:14

Pullups
3-3-3-3-3

35# x3
45# x3
55# x3
65# x3
80# x2

Cool down:
3:00 pullups (47)
Rest 1:00
3:00 deadlifts 225# (22)
Rest 1:00
3:00 slam ball 20# (86)
Rest 1:00
Run 1 mile (7:51)

SMAA BJJ practice in morning

FAA BJJ practice in evening

Split Squat (back leg elevated)
3-3-3-3-3 (each leg)

95# x3
105# x3
115# x3
125# x1(L), x3(R)
135# x3

Cool down:
3 rounds:
--AMRAP in 4:00 of:
-----5 power cleans 95#
-----5 push press 95#
-----5 front squats 95#
--Rest 2:00
Results: 4, 4, 4

FAA BJJ practice in evening

Run 400m
21 kbs 55#
12 pullups
Run 400m
15 ohs 95#
Run 400m
9 thrusters 115#
9 hspu
Run 400m

Time: 12:21

Push Jerk
3-3-3-3-3

135# x3
155# x3
175# x3
185# x3
195# x1

Cool down:
4 rounds (2:30/rd):
Run 200m
10 SDHP 95#
burpees for remainder of time
1:00 rest
Results (burpees): 25, 24, 20, 20

IBJJF Houston International Open BJJ tournament

Silver Medal, Black Belt, featherweight

FAA BJJ practice in evening

FAA BJJ practice in evening

3 rounds:
1:00 wall ball 20#
1:00 row for calories
1:00 box jumps 24"
1:00 c&j 100#

Results:
wb: 31, 31, 25
row: 14, 11, 11
bj: 24, 15, 15
c&j: 7, 8, 8
total: 200

Push Jerk
5-5-5-5-5

135# x5
145# x5
155# x5
165# x5
135# x5

Cool down:
3 rounds:
7 box jump burpees 24"
25 see-saw shoulder press 2x30#
Run 200m
Time: 7:04

CD FAA BJJ practice in afternoon

FAA BJJ practice in morning

3 rounds:
Run 400m
15 deadlifts 185#
30 abmat situps

Time: 10:31

CD FAA BJJ practice in evening

FAA BJJ practice in evening

Back Squats
5 @ 65% 1rm
5 @ 75% 1rm
max @ 85% 1rm

175# x5
205# x5
230# x5

Cool down:
10 rounds*:
:30 box jumps 24"
:30 kbs** 55#
1:00 rest
*last round is 1:00 of box jumps & kbs
**5 rounds Russian, 5 rounds OH

FAA BJJ practice in evening

10-9-8-7-6-5-4-3-2-1
Pushups w/ feet elevated
Jumping slam balls 20#
Run 200m (**NOT 2k, 1800, ...)

Time: 16:24

Cool down: tabata situps (some w/ 25# plate, some w/o) & run 400m

OHS
5 @ 65% 1rm
5 @ 75% 1rm
max @ 85% 1rm

120# x5
140# x5
160# x7

Cool down:
7 rounds:
--AMRAP in 2:00 of:
-----2 chest 2 bar pullups
-----3 power cleans 135#
-----run 30m
Results: 3 + 3pc, 3 + 2pu, 3 + 2pu, 3 + 2pu, 3 + 2pu, 3 + 2pu, 3 + 1pc

FAA BJJ practice in morning

Bench Press
1-1-1-1-1

185# x1
205# x1
225# x1
245# x0
DNF (injury)

Cool down:
3 rounds:
--7 deadlifts 225#
--3 rounds:
-----3 L pullups
-----6 knees to elbows
-----9 toes to bar
Time: 20:42

FAA BJJ practice in evening

Back Squat
1-1-1-1-1

205# x1
225# x1
245# x1
265# x1
275# x0

Cool down:
5:00 row for calories
4:00 box jumps 24"
3:00 squat snatch 75#
2:00 wall ball 20#
1:00 handstand pushups
Results: 87, 71, 16, 30, 12

FAA BJJ practice in evening

Max reps in 5:00 of C&J 155#
Row 5:00 (active rest)
Max reps in 5:00 of burpee pullups
Row 5:00 (active rest)

Results: 18 C&J, 51 burpee pullups

FAA BJJ practice in morning

Bench Press
3-3-3-3-3

185# x3
200# x3
210# x3
225# x3
235# x1

Cool down:
3 rounds:
--AMRAP in 4:00 of:
-----Run 80'
-----10 push press 95#
-----Run 80'
-----5 squat cleans 95#
-----Run 160'
Results: 2, 2, 2

FAA BJJ practice in evening

Back Squat
3-3-3-3-3

185# x3
205# x3
225# x3
245# x3
265# x0

Cool down:
5 rounds:
Run 200m
10 sandbag getups 50#
Time: 8:54

FAA BJJ practice in evening

7 rounds:
7 front squats 135#
7 lateral burpees
7 db push press 2x30#

Time: 13:12

Cool down: row 500m
Time: 1:43.6

OHS
3-3-3-3-3

135# x3
155# x3
165# x3
185# x0
185# x0

Cool down: "HELEN"
3 rounds:
Run 400m
21 kbs 55#
12 pullups
Time: 10:13

FAA BJJ practice in morning

FAA BJJ leg lock seminar in afternoon

Bench Press
5-5-5-5-5

175# x5
190# x5
205# x5
215# x5
225# x1

Cool down:
30 slam ball 20#
5 rounds:
---5 deadlift 225#
---10 clapping pushups
30 slam ball 20#
Time: 5:20

FAA BJJ practice in evening

Back Squat
5-5-5-5-5

175# x5
190# x5
210# x5
225# x5
240# x4

Cool down:
3 Rounds:
Row 250m
15 kbs 55#
10 burpees
Time: 6:48

FAA BJJ practice in evening

4 rounds:
--3 Rounds:
-----8 box jumps 24"
-----6 push press 135#
-----5 pullups
-----3 kbs 55#
--3:00 rest

Results: 3:38, 3:33, 3:25, 3:49

OHS
5-5-5-5-5

115# x5
125# x5
135# x5
145# x5
160# x5

FAA BJJ practice in morning

Shoulder Press
3 @ 70% 1rm
3 @ 80% 1rm
max @ 90% 1rm

110# x3
125# x3
140# x4

FAA BJJ practice in evening

Front Squat
3 @ 70% 1rm
3 @ 80% 1rm
max @ 90% 1rm

180# x3
205# x3
230# x3

Cool down:
7 rounds:
7 box jumps 30"
21 double unders
Time: 6:49

FAA BJJ practice in evening

15:00 to get max # of OHS:
Run 400m
5 burpee pullups
max # OHS 95# (round ends when bar drops from overhead)
Run 400m
5 burpee pullups
max # OHS 95#
... continue until 15:00 is up

Results: 25, 20, 15 = 60 OHS

Cool down: med ball situps :45, :40, :35, :30, :25

Shoulder Press
1-1-1-1-1

125# x1
135# x1
145# x1
155# x1
160# x0

Cool down:
AMRAP in 8:00 of:
5 clean & jerk 135#
50m sandbag run 50#
Results: 5 rounds and 5 c&j completed in 8:00

FAA BJJ practice in evening

Front Squat
1-1-1-1-1

185# x1
205# x1
225# x1
255# x1
265# x0

Cool down:
Running clock
Run 10m during first minute
Run 20m during second minute
... continue until unable to complete distance in allotted 1:00
Results: 15:00 + 150m completed in 16:00

FAA BJJ practice in evening

5 rounds:
10 back squats 155#
10 clapping pushups
Row 10 calories

Time: 10:27

Push Press
1-1-1-1-1

165# x1
175# x1
185# x1
205# x0
205# x0

Cool down 1:
4 rounds:
20 ball slams 20#
12 k2e
Time: 4:57

Cool down 2:
15 box jumps 24" every minute for 5:00

Run Memorial Park (2.9mi)

Time: 22:33

FAA BJJ practice in morning

Shoulder Press
3-3-3-3-3

100# x3
115# x3
125# x3
135# x3
145# x3

Cool down:
25 front squats 155#
Run 400m
50 burpees
Time: 9:01

Front Squat
3-3-3-3-3

175# x3
195# x3
210# x3
225# x3
240# x2

Cool down:
5 rounds:
:30 k2e
:30 rest
:30 hand to hand kbs 55#
:30 rest
Results: 12/16, 11/16, 11/17, 11/15, 11/15

FAA BJJ practice in evening

AMRAP in 20:00 of:
10 deadlift 65#
8 hang squat clean 65#
6 push press 65#

Results: 10 rounds & 10 deadlifts completed in 20:00

Cool down: 3x20 GHD situps

Push Press
3-3-3-3-3

135# x3
150# x3
165# x3
175# x3
185# x3

Cool down:
5 rounds
5 press 125#
10 burpee pullups
20 double unders
run (~100m)
Time: 28:22

Shoulder Press
5-5-5-5-5

95# x5
105# x5
115# x5
125# x5
135# x5

FAA BJJ practice in morning

FAA BJJ practice in evening

Front Squat
5-5-5-5-5

135# x5
165# x5
180# x5
195# x5
205# x5

Cool down:
3 rounds:
Row 500m
15 OHS 95#
15 DLHP 95#
Time: 17:47

FAA BJJ practice in evening

FAA BJJ practice in evening

CD FAA BJJ practice in morning

Max reps press 95#

11

FAA BJJ practice in morning

Max reps bodyweight bench press

18 reps at 155#

Medium run Memorial Park (2.9mi)

Time: 23:25