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