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