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