Strength:
Bench
5-5-5+

WU (x5): 100/125/150
160# x5
185# x5
210# x11

Strength:
Squat
5-5-5+

WU (x5): 120/150/180
195# x5
225# x5
255# x11

FAA BJJ practice in evening

Conditioning:
Run 200m
10 squat cleans 135#
100m med ball throw 30#
10 front squats 135#
Run 200m
10 power cleans 135#
100m med ball throw 30#
10 push jerk 135#
Run 200m
10 SDHP 135#
100m med ball throw 30#
10 thrusters 135#
Run 200m

Time: 19:20

FAA BJJ practice in evening

Conditioning:
4:00 running clock:
--80 lateral jumps
--AMRAP in remaining time:
-----5 OHS 95#
-----10 pushups (feet elevated)
Rest 2:00
4:00 running clock:
--60 abmat butterfly situps
--AMRAP in remaining time:
-----5 box jumps 24"
-----10 kbs 55#
Rest 2:00
4:00 running clock:
--40 walking oh lunges 45# plate
--AMRAP in remaining time:
-----5 burpees
-----10 ball slam 20#
Rest 2:00
80 lateral jumps for time
Rest 2:00
60 abmat butterfly situps for time
Rest 2:00
40 walking oh lunges 45# plate

Results:
3 rounds & 2 OHS completed in 4:00
3 rounds completed in 4:00
1 round & 4 ball slams completed in 4:00
80 lateral jumps in :50
60 ambat butterfly situps in 1:53
40 walking oh lunges in 1:42

Strength:
Press
5-5-5+

WU (x5): 70/85/105
115# x5
130# x5
145# x5

Strength:
Deadlift
5-5-5+

WU (x5): 150/185/220
240# x5
275# x5
315# x9

Conditioning:
Run 2.25mi

Time: 18:26

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

100/120/145

Jessica "Jag" Aguilar MMA/BJJ seminar at FAA

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

120/145/175

FAA BJJ practice in evening

FAA BJJ practice in morning

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

70/85/100

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

145/180/215

FAA BJJ practice in evening

Strength:
Bench
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x7

FAA BJJ practice in morning

Strength:
Squat
5-3-1+

WU (x5): 120/145/175
220# x5
250# x3
280# x4

FAA BJJ practice in evening

Conditioning:
21-15-9
SDHP 95#
Pushups (hands up on bottom)
9-15-21
Wall ball 20#
Pullups
45 burpees

Time: 15:39

Strength:
Press
5-3-1+

WU (x5): 70/85/100
125# x5
145# x3
160# x1

Strength:
Deadlift
5-3-1+

WU (x5): 145/180/215
270# x5
305# x3
340# x4

Luling MMA BJJ practice in morning

Conditioning:
2:00 max reps deadlift 155#
2:00 max reps box jump overs 24"
2:00 max reps hand-to-hand kbs 55#
Rest 6:00
Deadlift 155# for reps in set 1 for time
Rest 2:00
Box jump over 24" for reps in set 1 for time
Rest 2:00
Hand-to-hand kbs 55" for reps in set 1 for time

Results: 50 deadlifts, 43 box jump overs, 35 kbs, 3:55 to complete 50 deadlifts, 2:04 to complete 43 box jump overs, 1:22 to complete 35 kbs

Strength:
Bench
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x8

FAA BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 120/145/175
205# x3
235# x3
265# x4

FAA BJJ practice in evening

FAA BJJ practice in evening

FAA BJJ practice in morning

Strength:
Press
3-3-3+

WU (x5): 70/85/100
120# x3
135# x3
150# x3

Conditioning:
Run 400m
21 thrusters 95#
21 lateral burpees
Run 400m
15 thrusters 95#
15 lateral burpees
Run 400m
9 thrusters 95#
9 lateral burpees

Time: 14:26

Strength:
Deadlift
3-3-3+

WU (x5): 145/180/215
250# x3
185# x3
320# x8

FAA BJJ practice in morning

Elements BJJ practice in morning

Conditioning:
2 rounds:
--9 deadlifts 225#
--6 burpees
2 rounds:
--12 db power cleans 2x50#
--12 ring dips
2 rounds:
--15 sdhp 55# kb
--15 ball slams 30#
9 deadlifts 225#
6 burpees

Time: 12:54

Strength:
Bench
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x11

FAA BJJ practice in morning

Strength:
Squat
5-5-5+

WU (x5): 120/145/175
190# x5
220# x5
250# x9

FAA BJJ practice in evening

Conditioning:
Row 750m
20 push press 95#
Row 500m
30 push press 95#
Row 250m
40 push press 95#

Time: 12:48

FAA BJJ practice in evening