FAA BJJ practice in morning

Conditioning:
10 rounds:
1 barbell complex* 135#
4 c2b pullups
9 box jumps 24"
2 hspu

*1 barbell complex = 1 dl, 1 hang power clean, 1 front squat

Time: 10:45

Strength (de-load):
Bench
5-5-5

95/115/140

Strength (de-load):
Squat
5-5-5

110/135/165

FAA BJJ practice in evening

Conditioning:
10-15-20
Deadlift 225#
burpees
kbs 55#

Time: 12:51

Cool down: run 1mi

FAA BJJ practice in evening

Strength (de-load):
Press
5-5-5

65/80/95

Conditioning:
5 rounds:
5 c&j 135#
25m oh walk 135#

Time: 6:19

Strength (de-load):
Deadlift
5-5-5

135/170/205

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 95/115/140
175# x5
200# x3
220# x6

Strength:
Squat
5-3-1+

WU (x5): 110/135/165
205# x5
230# x3
260# x1

FAA BJJ practice in evening

Conditioning:
3:00 running clock
--Run 260m
--15 slam ball 30#
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 pullups
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 k2e
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 kbs 55#
--max reps SDHP 115#
Rest 1:30
3:00 running clock
--Run 260m
--15 lateral burpees
--max reps SDHP 115#

Results (reps SDHP): 11, 8, 8, 8, 8

FAA BJJ practice in evening

Strength:
Press
5-3-1+

WU (x5): 65/80/95
120# x5
135# x3
150# x2

Strength:
Deadlift
5-3-1+

WU (x5): 135/170/205
255# x5
285# x3
320# x4

Conditioning:
21-15-9
Hang power cleans 115#
Ring dips
Double unders

Time: 6:32

Conditioning:
Workout 1:
8:00 running clock
--5 rounds Cindy*
--row for max calories

*1 round Cindy = 5 pullups, 10 pushups, 15 squats

Results: 68 calories

Workout 2:
8:00 running clock
--5 rounds:
-----3 deadlift 245#
-----5 burpees
--max reps ball slam 30#

Results: 53 ball slams

Workout 3:
Run 800m

Time: 3:30

Strength:
Bench
3-3-3+

WU (x5): 95/115/140
165# x3
185# x3
210# x8

Strength:
Squat
3-3-3+

WU (x5): 110/135/165
190# x3
220# x3
245# x4

FAA BJJ Red Flag practice in evening

FAA BJJ practice in evening

Conditioning:
2 rounds:
20 clean & jerk 135#
Run 400m

Time: 11:52

Cool down: 6 sled sprints 65#

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/95
110# x3
125# x3
140# x4

Strength:
Deadlift
3-3-3+

WU (x5): 135/170/205
235# x3
270# x3
305# x6

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 95/115/140
150# x5
175# x5
200# x10

Strength:
Squat
5-5-5+

WU (x5): 110/135/165
180# x5
205# x5
230# x6

FAA BJJ red flag practice in evening

Conditioning:
AMRAP in 30:00 of:
250m weighted carry
**95# sled
**55# & 35# kb farmer's walk
**100# sandbag carry
**45# oh plate carry

Results: 7 laps completed (sled, farmer, sandbag, oh, sled, farmer, oh)

FAA BJJ practice in evening

Strength:
Press
5-5-5+

WU (x5): 65/80/95
105# x5
120# x5
135# x5

FAA BJJ practice in evening

Conditioning:
AMRAP in 16:00 of:
8 pullups
8 deadlifts 185#
8 pistols

Results: 8 rounds completed in 16:00

Strength:
Deadlift
5-5-5+

WU (x5): 135/170/205
220# x5
255# x5
285# x8

Battle of H-Town BJJ tournament