Strength:
Press
5-5-5+

WU (x5): 70/85/100
110# x5
125# x5
145# x5

Conditioning:
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3

Box jumps 36"-pullups 25#-front squat 155#

Time: 14:05

Strength:
Deadlift
5-5-5+

WU (x5): 145/180/215
235# x5
270# x5
305# x9

FAA BJJ practice in morning

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

95/120/145

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

115/140/170

Conditioning:
Run 400m
20 slam ball 30#
10 power cleans 135#
20 pullups
Run 400m
20 slam ball 30#
10 front squats 135#
20 ring dips
Run 400m
20 slam ball 30#
10 thrusters 135#
20 clapping pushups
Run 400m

Time: 20:57

FAA BJJ practice in evening

FAA BJJ practice in morning

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

65/80/100

Conditioning:
AMRAP in 15:00 of:
1 cycle*
1 deadlift 225#
2 cycles*
2 deadlifts 225#
3 cycles*
3 deadlifts 225#
...

*1 cycle =
--1 pullup
--2 pushups
--3 box jumps 30"
--2 pullups
--4 pushups
--6 box jumps 30"
--3 pullups
--6 pushups
--9 box jumps 30"

Results: 6 rounds and (1-2-3-2-4 pushups) completed in 15:00

Cool down: 225# deadlifts 5-5-5-5-7 (every minute on the minute for 5:00)

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

140/175/210

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 95/120/145
180# x5
200# x3
225# x7

FAA BJJ practice in morning

Strength:
Squat
5-3-1+

WU (x5): 115/140/170
210# x5
240# x3
270# x1

FAA BJJ practice in evening

Conditioning:
AMRAP in 12:00 of:
5 deadlift 205#
7 ring dips
6 db thrusters 2x40#
8 pullups

Results: 6 rounds completed in 12:00

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength:
Press
5-3-1+

WU (x5): 65/80/100
120# x5
140# x3
155# x2

Conditioning:
3 rounds:
30 kbs 55#
25 wall ball 20#
20 pullups

Time: 18:47

Strength:
Deadlift
5-3-1+

WU (x5): 140/175/210
260# x5
295# x3
330# x5

Carlos Machado BJJ seminar

Strength:
Bench
3-3-3+

WU (x5): 95/120/145
165# x3
190# x3
215# x9

FAA BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 115/140/170
200# x3
225# x3
255# x5

FAA BJJ practice in evening

FAA BJJ practice in morning

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 65/80/100
115# x3
130# x3
145# x5

Conditioning (w/ 20# vest):
100# sled sprint
21 burpees
100#sled drag
15 burpees
100# sled sprint
9 burpees
100# sled drag

Time: 4:13

FAA BJJ practice in evening

Conditioning:
5 rounds:
--3:15 of work:
-----Run 260m
-----7 hang power cleans 135#
-----max box jump overs 24"
--1:15 rest

Results: 29, 25, 23, 22, 24 box jump overs

Strength:
Deadlift
3-3-3+

WU (x5): 140/175/210
245# x3
280# x3
315# x6

Conditioning:
2 rounds:
Row 500m
15 push jerk 135#
Row 250m
15 k2e

Time: 9:52

Strength:
Bench
5-5-5+

WU (x5): 95/120/145
155# x5
180# x5
200# x11

Strength:
Squat
5-5-5+

WU (x5): 115/140/170
185# x5
210# x5
240# x6

FAA BJJ practice in evening

FAA BJJ practice in evening

Conditioning:
21-15-9
OHS 125#
Deadlift 205#

Time: 12:52

Strength:
Press
5-5-5+

WU (x5): 65/80/100
105# x5
120# x5
140# x5

Strength:
Deadlift
5-5-5+

WU (x5): 140/175/210
225# x5
260# x5
295# x10