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