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