Press (de-load)
60# x5
75# x5
90# x5

FAA BJJ practice in evening

Squat (de-load)
110# x5
140# x5
165# x5

Bench (de-load)
90# x5
115# x5
140# x5

Deadlift
195# x5
235# x3
275# x2
295# x1
315# x11

Press
75# x5
90# x3
105# x2
110# x1
120# x10

FAA BJJ practice in evening

Kru Pong Muay Thai in morning

Squat
140# x5
165# x3
195# x2
210# x1
220# x13

Bench
115# x5
140# x3
160# x2
175# x1
185# x14

Deadlift
235# x3
265# x3
285# x8
285# x8
285# x8

FAA BJJ practice in evening

Press
90# x3
100# x3
105# x8
108# x8
105# x8

Kru Pong Muay Thai in evening

Squat
165# x3
185# x3
200# x8
200# x8
200# x8

Bench
140# x3
155# x3
170# x8
170# x8
170# x8

Kru Pong Muay Thai in morning

Deadlift
255# x8
255# x8
255# x8
255# x8
255# x8

FAA BJJ practice in evening

Press
95# x8
95# x8
95# x8
95# x8
95# x8

Squat
180# x8
180# x8
180# x8
180# x8
180# x8

FAA Muay Thai and BJJ practices in morning

3 rounds:
5 squat cleans 160#
10 kbs overhead 55#
15 pullups
10 kbs overhead 55#
3 push jerk 160#

Time:  15:55

Cool down:  tabata straight leg situps (w/ plank during rest)

Bench
150# x8
150# x8
150# x8
150# x8
150# x8

FAA BJJ practice in evening

Deadlift (de-load)
140# x5
180# x5
215# x5

Kru Pong Muay Thai in evening

Press (de-load)
55# x5
70# x5
85# x5

Run 2mi in VFF

Time:  16:06

Squat (de-load)
100# x5
125# x5
150# x5

Bench (de-load)
90# x5
115# x5
140# x5

Deadlift
180# x5
215# x3
250# x1
270# x17

Press
70# x5
85# x3
100# x1
105# x15

Boxing heavybag 4x 3:00 rounds w/ 1:00 rest

FAA BJJ practice in morning

4 rounds w/ 1:00 active rest in between*:
High/low bar prowler push 15 yards (75# total)
Rope pull prowler back 15 yards (75# total)

*active rest = ball slams @ 30#

Squat
125# x5
150# x3
175# x1
190# x20

Bench
115# x5
140# x3
160# x1
175# x13

5x 2:00 rounds boxing heavy bag w/ :30 rest

5 rounds:
7 power cleans 155#
11 lateral burpees

Time: 8:32

Deadlift
195# x5
225# x5
240# x10
240# x10
240# x15

FAA BJJ practice in morning

Press
75# x5
90# x5
95# x10
95# x10
95# x12

Squat

140# x5

155# x5

170# x10

170# x10

170# x15

FAA BJJ practice in evening

FAA BJJ practice in evening

Warm up
Upper body med ball throws

Bench
125# x5
145# x5
155# x10
155# x10
155# x10

5 supersets w/ 1:00 rest:  8 bent barbell row 115#/8 db shoulder press 2x30#

Conditioning:
4x2:00 rounds boxing heavybag w/ :30 rest

Warm up
Snatch pull from knees:  75# x5, 85# x5, 95# x5, 105# x5, 115# x5

Deadlift:
215# x10
215# x10
215# x10
215# x10
215# x15

5 supersets w/ 1:00 rest:  12 OH KBS 53#/20 abmat situps

Conditioning:
4 rounds:
15 yard prowler push high/low bar
15 yards rope prowler pull back
:45 rest

Warm up
Power clean 2-2-2-2-2-2-2-2-2-2-2-2 @ 120# w/ :45 rest

Press
85# x10
85# x10
85# x10
85# x8
85# x5

5 supersets w/ 1:00 rest:  5 gi sleeve pullups/5 ring dips

Conditioning:
3x2:00 rounds boxing heavybag w/ :30 rest

Run 2mi in VFF

Time:  15:54

Warm up

Box jumps 3-3-3-3-3 @ 38"

Squats

10-10-10-10-10

150# x10

150# x10

150# x10

150# x10

150# x20

GHR 5-5-5-5-5

GHR Situps 10-10-10-10-10

Conditioning:

Prowler push 4x40 yards w/ 1:00 rest in between

Warm-up

Med Ball Throws (upper body): kneeling throw, overhead throw for height

Bench

10-10-10-10-10

140# x10

140# x10

140# x10

140# x10

140# x7

Bend DB Row: 2x10 @ 50#

Ring Dips: 2x7

Power Snatch: 3-3-3 @ 85#

Conditioning:

Tabata landmine @ 15#

FAA BJJ practice in morning

FAA BJJ practice in evening

Jon Trenge wrestling seminar in morning at BamBam

FAA BJJ practice in evening

Run 2mi in VFF

Time: 15:47

FAA BJJ practice in evening

Run 2mi in VFF

Time: 16:31

FAA BJJ practice in morning

FAA BJJ training in evening & UFC fighters training @ FAA in evening (Cantwell, Bonnar, Njokuani)

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# x3

SMAA BJJ practice in evening

Strength:
Deadlift
3-3-3+

WU (x5): 160/195/235
275# x3
315# x3
355# x3

Alvis Solis 1/2 Guard BJJ Seminar in morning

SMAA/FAA BJJ open mat in morning

Strength:
Bench
5-5-5+

WU (x5): 100/125/150
165# x5
190# x5
215# x6

Strength:
Squat
5-5-5+

WU (x5): 115/140/170
185# x5
210# x5
240# x8

FAA BJJ practice in evening

Conditioning:
Run 2mi in VFF

Time: 14:45

Strength:
Press
5-5-5+

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

Strength:
Deadlift
5-5-5+

WU (x5): 160/195/235
255# x5
295# x5
335# x5

Conditioning:
2 rounds:
Prowler push 30 yards (75# total)
10 kbs 70#
Prowler push 30 yards low/low handle (75# total)

Time: 4:57

FAA BJJ practice in morning

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

100/125/150

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

110/135/165

FAA BJJ practice in evening

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

65/80/95

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

155/190/230

Conditioning:
2mi trail run

Time: 17:08

FAA BJJ practice in morning

Warm up (prior to conditioning):
6 laps of sled dragging and pulling 90#

Conditioning:
3 rounds:
5 db hang power snatch L 50#
5 db hang power snatch R 50#
10 kbs 55#
10 bumper jump burpees

Time: 4:35

Cool down: side plank and pushup variations, partner carries

Strength:
Bench
5-3-1+

WU (x5): 100/125/150
185# x5
210# x3
235# x3

Strength:
Squat
5-3-1+

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

FAA BJJ practice in evening

Warm up (prior to conditioning):
Front Squat 3-3-3-3-3

165/185/225/225/225

Conditioning:
AMRAP in 8:00
5 box jumps 36"
10 sandbag lunge getups* 100#

Results: 5 rounds completed in 8:00

*sandbag lunge getup = start standing, drop to 1 knee and then both knees, then stand back up

Cool down: k2e, t2b, pullups, and pushups

Strength:
Press
5-3-1+

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

Conditioning:
Run 2mi in VFF

Time: 15:00

Strength:
Deadlift
5-3-1+

WU (x5): 155/190/230
285# x5
325# x3
365# x1

Conditioning:
4 rounds:
Push prowler + 70# (145# total) 30 yards
Rest 1:00

then, push prowler unweighted (75# total) as far as possible w/o stopping, then push it back to starting point

Results: 99 yards out, 99 yards back (2 stops on way back)

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 100/125/150
175# x5
200# x5
225# x7

BamBam BJJ practice in morning

Strength:
Squat
3-3-3+

WU (x5): 110/135/165
190# x3
220# x3
245# x10

FAA BJJ practice in evening

Conditioning:
Run 2mi in VFF

Time: 15:14

Warum up (prior to conditioning):
Front squat 5-5-5-5-5

185/185/185/205/215

Conditioning:
3 rounds:
40 double unders
30 box jumps 24"
20 kbs 55#

Time: 13:22

Strength:
Press
3-3-3+

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

Strength:
Deadlift
3-3-3+

WU (x5): 155/190/230
270# x3
305# x3
345# x3

Conditioning:
Run 2mi in VFF

Time: 14:48

FAA BJJ practice in morning

Conditioning:
With a 20:00 running clock:
1 pullup at minute 1
2 pullups at minute 2
3 pullups at minute 3
...
If unable to complete number of pullups within the minute, next round starts back at 1 pullup

Results: 14 pullups completed at minute 14, only 10 pullups completed at minute 15

Cool down: 400m farmer's carry 70# kb and 45# plate
Time: 14:25

FAA BJJ practice in evening

Conditioning:
5 rounds:
Run 400m
30 wall ball 14#
30 box jumps 24"

Time: 31:10

Cool down: 100 abmat butterfly situps

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

WU (x5): 100/125/150
160# x5
185# x5
210# x12

Strength:
Squat
5-5-5+

WU (x5): 110/135/165
180# x5
205# x5
230# x14

FAA BJJ practice in evening

Conditioning:
AMRAP in 18:00:
1 power clean 165#
4 back squats 165#
6 lateral burpees
8 pullups

Results: 8 rounds completed in 18:00

Strength:
Press
5-5-5+

WU (x5): 65/80/95
105# x5
120# x5
135# x8

Strength:
Deadlift
5-5-5+

WU (x5): 155/190/230
250# x5
285# x5
325# x10

Conditioning:
Run 2mi in VFF

Time: 15:37

FAA BJJ practice in morning

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

100/120/145

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

105/130/160

Conditioning:
8 rounds:
:20 of push press 65#
:10 rest
:20 of pistols (1 leg squats)
:10 rest

Results:
Push press: 15, 13, 12, 9, 7, 7, 7, 7
Pistols: 9, 8, 7, 6, 5, 5, 5, 5

Cool down: push 65# "tire prowler" w/ 25# plate for 5:00
Results: 60m (3 laps of 10m out and 10m back)

FAA BJJ practice in evening

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

60/75/90

Conditioning:
Run 1mi in VFF (Breckenridge altitude 9600')

Time: 8:36

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

150/185/225

Strength:
Bench
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x6*

*hamstring cramp forced me to stop

Strength:
Squat
5-3-1+

WU (x5): 105/130/160
195# x5
225# x3
250# x12

Conditioning:
Run 2mi in VFF (Breckenridge altitude 9600')

Time: 19:56

FAA BJJ practice in evening

Conditioning:
2-4-6-8-10
Deadlift 155#
Hang power clean 155#
then
10-8-6-4-2
Front squat 155#
Push press 155#

Time: 24:06

Strength:
Press
5-3-1+

WU (x5): 60/75/90
115# x5
130# x3
145# x3

Strength:
Deadlift
5-3-1+

WU (x5): 150/185/225
280# x5
315# x3
355# x5

Conditioning:
Run 2mi in VFF

Time: 15:15

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 100/120/145
170# x3
195# x3
220# x11

Strength:
Squat
3-3-3+

WU (x5): 105/130/160
185# x3
210# x3
235# x11

FAA BJJ practice in evening

Conditioning:
5 rounds (rest as needed between rounds):
Row 30 calories

Results: :59, 1:03, 1:21, 1:14, 1:23

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x

Strength:
Deadlift
3-3-3+

WU (x5): 150/185/225
260# x3
300# x3
335# x8

FAA BJJ practice in morning

Conditioning:
20-15-10
Pullups
Box jump 30"
Abmat butterfly situps
KBS (OH) 70#
KB Plyo Pushups

Time: 12:20



Strength:
Bench
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x12

Strength:
Squat
5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x13

FAA BJJ practice in evening

Conditioning:
Run 200m w/ 70# sandbag
Run 200m
20 SDHP 95#
Run 200m
Run 200m w/ 70# sandbag
20 power cleans 95#
Run 200m w/ 70# sandbag
Run 200m
20 power snatch 95#
Run 200m
Run 200m w/ 70# sandbag
20 OHS 95#

Time: 26:17

Strength:
Press
5-5-5+

WU (x5): 60/75/90
100# x5
115# x5
130# x9

Strength:
Deadlift
5-5-5+

WU (x5): 150/185/225
245# x5
280# x5
315# x11

Conditioning:
Run 2mi in VFF

Time: 15:49

FAA BJJ practice in morning

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

110/140/165

Conditioning:
AMRAP in 20:00 of:
6 sandbag getups 70#
Bear crawl 30m
10 ball slam 30#

Results: 8 rounds completed in 20:00

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

110/135/165

FAA BJJ practice in evening

Strength:
OHS
3-3-3-3-3

95# x3
115# x3
135# x3
155# x3
175# x0

Conditioning:
10-9-8-7-6-5-4-3-2-1
KBS 70# (overhead)
T2B

Time: 8:06

Conditioning:
Run 2mi in VFF w/ 17# vest

Time: 17:00

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

80/100/120

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

145/180/220

SMAA BJJ practice in morning

Conditioning:
Workout 1:
7:00 running clock, every minute on the minute:
3 push press 165#, max reps push press 165# on 7th minute

Last round: 7 push press

Workout 2:
3 rounds:
15 box jumps 30"
15 burpee pullups

Time: 10:04

Strength:
Bench
5-3-1+

WU (x5): 110/140/165
210# x5
235# x3
265# x1

FAA BJJ practice in evening

Strength:
Front Squat
5-3-1+

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

Conditioning:
"NANCY"
5 rounds:
Run 400m
15 OHS 95#

Time: 21:15

Strength:
Push Press
5-3-1+

WU (x5): 80/100/120
150# x5
170# x3
190# x3

Strength:
Deadlift
5-3-1+

WU (x5): 145/180/220
270# x5
310# x3
345# x5

FAA BJJ practice in morning

Conditioning:
Run 800m
30 sandbag getups 70#
Run 800m
60 lateral burpees (over sandbag)

Time: 20:06


Strength:
Bench
3-3-3+

WU (x5): 110/140/165
195# x3
220# x3
250# x3

Strength:
Front Squat
3-3-3+

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

FAA BJJ practice in evening

Strength:
Push Press
3-3-3+

WU (x5): 80/100/120
140# x3
160# x3
180# x5

Strength:
Deadlift
3-3-3+

WU (x5): 145/180/220
255# x3
290# x3
325# x9

FAA BJJ practice in morning

FAA Kickboxing practice in morning

Strength:
Bench
5-5-5+

WU (x5): 110/140/165
180# x5
210# x5
235# x5

Strength:
Front Squat
5-5-5+

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

FAA BJJ practice in evening

Conditioning:
Tabata* ball slam 30#
Rest 1:00
Tabata abmat butterfly situps

*Tabata = 8 rounds of :20 of work and :10 rest

Results:
Ball slams: 12-11-11-11-10-9-9-10
Situps: 12-12-12-12-12-12-12-12

Strength:
Push Press
5-5-5+

WU (x5): 80/100/120
130# x5
150# x5
170# x6

Conditioning:
5 rounds:
Row 500m
Rest 1:00

Results: 1:43.6, 1:55.2, 1:58.1, 2:00.5, 2:02.4

Strength:
Deadlift
5-5-5+

WU (x5): 145/180/220
235# x5
270# x5
310# x10

FAA BJJ practice in morning

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

110/135/165

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

105/130/160

FAA BJJ practice in evening

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

80/95/115

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

170/210/250

Strength:
Bench
5-3-1+

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

Strength:
Front Squat
5-3-1+

WU (x5): 105/130/160
195# x5
225# x3
250# x3

FAA BJJ practice in evening

Strength:
Push Press
5-3-1+

WU (x5): 80/95/115
145# x5
165# x3
185# x4

Strength:
Deadlift
5-3-1+

WU (x5): 170/210/250
315# x5
355# x3
400# x1



Conditioning:
30 squat cleans 95#
30 pullups
Run 1000m
30 burpees
30 GHD situps

Time: 17:34

FAA BJJ practice in morning

BamBam BJJ practice in morning

Strength:
Bench
3-3-3+

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

Strength:
Front Squat
3-3-3+

WU (x5): 105/130/160
185# x3
210# x3
235# x3

FAA BJJ practice in evening

Conditioning:
Run 2mi w/ 20# vest

Time: 17:46

Strength:
Push Press
3-3-3+

WU (x5): 80/95/115
135# x3
155# x3
175# x6

Strength:
Deadlift
3-3-3+

WU (x5): 170/210/250
295# x3
335# x3
375# x2

FAA BJJ practice in morning

Strength:
Bench
5-5-5+

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

FAA BJJ practice in evening

Strength:
Front Squat
5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x5

Conditioning:
3 x 3:00 rounds w/ 1:00 rest between:
Row 250m
AMRAP w/ remainder of time of:
---6 punches on heavybag
---2 kicks on heavybag
---1 sprawl

score for each round = number of sprawls

Results: 12 sprawls in round 1, 12 sprawls in round 2, 13 sprawls in round 3

Strength:
Push Press
5-5-5+

WU (x5): 80/95/115
125# x5
145# x5
165# x6

Conditioning:
3 rounds:
30m sled sprint 75#
30m sled pull back 75#
5 hspu on parallettes
10 ghd situps
15 ball slams 30#

Time: 8:50

Strength:
Deadlift
5-5-5+

WU (x5): 170/210/250
270# x5
315# x5
355# x5

FAA BJJ practice in morning

Bam Bam BJJ practice in morning

Conditioning:
3 rounds:
5 power cleans 155#
25m sled sprint 150#
10 ball slams 30#
25m sled drag back 150#

Time: 8:18

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

110/135/160

FAA BJJ practice in evening

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

100/125/150

Conditioning:
5 rounds:
10 SDHP 95#
10 ring dips
10 k2e

Time: 7:30

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

75/95/115

Conditioning:
"HELEN"
3 rounds:
Run 400m
21 kbs 53#
12 pullups

Time: 9:37

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

165/205/245

Bikram Yoga in morning

Strength:
Bench
5-3-1+

WU (x5): 110/135/160
200# x5
230# x3
255# x1

Strength:
Front Squat
5-3-1+

WU (x5): 100/125/150
190# x5
215# x3
240# x2

FAA BJJ practice in evening

Strength:
Push Press
5-3-1+

WU (x5): 75/95/115
140# x5
160# x3
180# x5

Bikram Yoga in morning

Strength:
Deadlift
5-3-1+

WU (x5): 165/205/245
305# x5
345# x3
385# x1

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 110/135/160
190# x3
215# x3
240# x4

Bikram Yoga in morning

Strength:
Front Squat
3-3-3+

WU (x5): 100/125/150
175# x3
200# x3
225# x7

FAA BJJ practice in evening

Bikram Yoga in morning

Strength:
Push Press
3-3-3+

WU (x5): 75/95/115
130# x3
150# x3
170# x7

Bikram Yoga in morning

Strength:
Deadlift
3-3-3+

WU (x5): 165/205/245
285# x3
325# x3
365# x3

Strength:
Bench
5-5-5+

WU (x5): 110/135/160
175# x5
200# x5
230# x6

Strength:
Front Squat
5-5-5+

WU (x5): 100/125/150
165# x5
190# x5
215# x5

FAA BJJ practice in evening

Strength:
Push Press
5-5-5+

WU (x5): 75/95/115
125# x5
140# x5
160# x8

Strength:
Deadlift
5-5-5+

WU (x5): 165/205/245
265# x5
305# x5
345# x5

Conditioning:
AMRAP in 10:00 of:
60 burpees facing bar (over bar)
30 OHS 120#
10 muscle ups

Results: 60 burpees & 24 OHS completed in 10:00

FAA BJJ practice in morning

Conditioning:
Run 2mi
Time: 14:10

Cool down: 10x 20m sled sprints 75# w/ :30 rest in between

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

105/130/160

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

100/120/145

FAA BJJ practice in evening

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

65/80/100

Conditioning:
AMRAP in 15:00 of:
9 deadlift 155#
12 pushups (release hands at bottom)
15 box jumps 24"

Results: 8 rounds & 10 box jumps completed in 15:00

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

160/200/240

Conditioning:
3 rounds:
Run 400m
5 HSPU on parallettes
10 kbs 70#
15 ball slams 30#
20 abmat butterfly situps

Time: 11:09

Conditioning:
6x 2:00 rounds w/ :30 rest in between alternating between heavy bag and double end bag

FAA BJJ practice in morning

Strength:
Bench
5-3-1+

WU (x5): 105/130/160
195# x5
225# x3
250# x3

Conditioning:
Max reps squat clean & jerk 165# in 5:00

Results: 15 reps completed

Strength:
Front Squat
5-3-1+

WU (x5): 100/120/145
180# x5
205# x3
230# x2

FAA BJJ practice in evening

Conditioning:
Run 2mi w/ 25# vest

Time: 17:18

Strength:
Press
5-3-1+

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

Strength:
Deadlift
5-3-1+

WU (x5): 160/200/240
300# x5
340# x3
380# x1

Conditioning:
AMRAP in 10:00 of:
30 double unders
15 power snatch 75#

Results: 4 rounds & 10 double unders completed in 10:00

Conditioning:
5 rounds on heavy bag (4:00, 3:00, 3:00, 3:00, 3:00) w/ 1:00 rest between

Strength:
Bench
3-3-3+

WU (x5): 105/130/160
185# x3
210# x3
235# x4

Strength:
Front Squat
3-3-3+

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

FAA BJJ practice in evening

Conditioning:
5 rounds:
---rope climb 15'
---5 burpees
5 rounds:
---double leg takedown
---spin drill 3 rotations
5 rounds:
---jab/cross/hook/cross
---10 kicks

Time: 5:30

FAA BJJ practice in evening

Strength:
Press
3-3-3+

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

Strength:
Deadlift 3-3-3+

WU (x5): 160/200/240
280# x3
320# x3
360# x3

Conditioning:
3 x 3:00 rounds on heavy bag w/ 1:00 rest in between

FAA BJJ practice in morning

Strength:
Bench 5-5-5+

WU (x5): 105/130/160
170# x5
195# x5
225# x5

Strength:
Front Squat
5-5-5+

WU (x5): 100/120/145
160# x5
180# x5
205# x8

Conditioning:
7 rounds:
6 SDHP 95#
8 1 leg box jumps 24"

Time: 5:26

FAA BJJ practice in evening

Conditioning:
10-9-8-7-6-5-4-3-2-1
deadlift 135#
hang power clean 135#
shoulders to overhead 135#

Time: 20:37

Strength:
Press
5-5-5+

WU (x5): 65/80/100
105# x5
120# x5
140# x6

Strength:
Deadlift
5-5-5+

WU (x5): 160/200/240
260# x5
300# x5
340# x5

Conditioning:
Row 5k

Time: 20:52

FAA BJJ practice in morning

Conditioning:
5 rounds:
5 deadlift 275#
10 burpees

Time: 5:55

Cool down: 25m 100# sled sprint/25m pull back x3

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

105/130/155

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

95/115/140

Conditioning:
3 rounds:
40 push press 65#
30 squats
20 ring dips
10 double unders

Time: 12:13

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

65/80/95

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

155/195/235

BamBam BJJ practice in evening

Conditioning:
3 rounds:
Run 400m
15 squat snatch 75#
9 HSPU

Time: 17:19

Strength:
Bench
5-3-1+

WU (x5): 105/130/155
195# x5
220# x3
245# x3

Strength:
Front Squat
5-3-1+

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

Strength:
Press
5-3-1+

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

Strength:
Deadlift
5-3-1+

WU (x5): 155/195/235
290# x5
330# x3
370# x1

FAA BJJ practice in morning

Strength:
Bench
3-3-3+

WU (x5): 105/130/155
180# x3
205# x3
230# x4

Conditioning:
Run 2mi w/ 25# vest (w/ Hershey)

Time: 17:34

SMAA BJJ practice in evening

Strength:
Front Squat
3-3-3+

WU (x5): 95/115/140
165# x3
185# x3
210# x7

Conditioning:
3 rounds:
15 thrusters 95#
12 burpee pullups
9 kbs 70# (overhead)
Run 400m

Time: 18:25

FAA BJJ practice in evening

Strength:
Press
3-3-3+

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

Conditioning:
5 rounds:
20 GHD situps
5 push jerk 165#

Time: 8:40

Strength:
Deadlift
3-3-3+

WU (x5): 155/195/235
270# x3
310# x3
350# x3

Conditioning:
5 rounds:
Run 400m
20 burpees
15 bent db rows 2x 50#

Time: 16:55

FAA BJJ practice in morning

Conditioning:
3 rounds w/ elevation mask (yellow):
Run 400m
5 power cleans 135#
5 ohs 95#

Time: 10:13

Strength:
Bench
5-5-5+

WU (x5): 105/130/155
170# x5
195# x5
220# x7

Conditioning:
Light run/walk 1mi w/ Hershey

Time: 9:15

FAA BJJ practice in evening

Strength
Front Squat
5-5-5+

WU (x5): 95/115/140
150# x5
175# x5
200# x7

FAA BJJ practice in evening

Strength:
Press
5-5-5+

WU (x5): 56/80/95
105# x5
120# x5
135# x7

Conditioning:
3 rounds:
Run 400m
5 db thrusters 2x50#
10 pushups
15 t2b

Time: 9:21

Strength:
Deadlift
5-5-5+

WU (x5): 155/195/235
255# x5
290# x5
330# x6

FAA BJJ practice in morning

Conditioning:
3 x 3:00 rounds on heavy bag w/ 1:00 rest between rounds

Conditioning:
21 OHS 95#
20m sled sprint 100#
21 SDHP 95#
20m sled pull back 100#
15 OHS 95#
20m sled sprint 100#
15 SDHP 95#
20m sled pull back 100#
9 OHS 95#
20m sled sprint 100#
9 SDHP 95#
20m sled pull back 100#

Time: 9:44

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

100/125/150

FAA BJJ practice in evening

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

125/155/190

Conditioning:
3 rounds w/ MMA gloves:
--Run 400m
--15' rope climb
--5 rounds:
-----4 punches
-----sprawl

Time: 7:20

FAA BJJ practice in evening

Conditioning:
21-15-9
Thrusters 95#
KBS 53#
Ring dips
Dead hang pullups

Time: 15:46

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

60/75/90

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

150/190/225

Conditioning:
Run 2mi w/ 25# vest

Time: 15:59

Strength:
Bench
5-3-1+

WU (x5): 100/125/150
190# x5
215# x3
240# x2

FAA BJJ practice in evening

Strength:
Squat
5-3-1+

WU (x5): 125/155/190
235# x5
265# x3
295# x0

Conditioning:
3 rounds hitting heavy bag (3:00 rounds w/ 1:00 rest)

FAA BJJ practice in evening

Strength:
Press
5-3-1+

WU (x5): 60/75/90
115# x5
130# x3
145# x4

Conditioning:
"GRACE"
30 clean & jerk

Time: 4:07

Strength:
Deadlift
5-3-1+

WU (x5): 150/190/225
285# x5
320# x3
360# x3

FAA BJJ practice in morning

Conditioning:
Run 1.5 mi w/ 25# vest

Time: 12:43

Conditioning:
3 rounds:
Row 500m
20 kbs 53#
10 box jump burpees 24"

Time: 13:34

Strength:
Bench
3-3-3+

WU (x5): 100/125/150
175# x3
200# x3
225# x5

Strength:
Squat
3-3-3+

WU (x5): 125/155/190
220# x3
250# x3
280# x3

SMAA BJJ practice in evening

SMAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 60/75/90
105# x3
120# x3
135# x7

Conditioning:
"ANNIE"
50-40-30-20-10
Double unders
Abmat butterfly situps

Time: 7:23

Strength:
Deadlift
3-3-3+

WU (x5): 150/190/225
265# x3
300# x3
340# x5

Conditioning:
Row 3200m

Time: 12:58.3

FAA BJJ practice in morning

Conditioning:
Run 2mi w/ 20# vest

Time: 17:51

Conditioning:
AMRAP in 6:00:
--8 deadlift 185#
--8 box jump overs 24"
Rest 1:00
Max reps 135# thrusters in 2:00

Results: 5 rounds & 8 dl completed in 6:00, 15 thrusters completed in 2:00

Strength:
Bench
5-5-5

WU (x5): 100/125/150
165# x5
190# x5
215# x8

FAA BJJ practice in evening

Strength
Squat
5-5-5+

WU (x5): 125/155/190
205# x5
235# x5
265# x5

FAA BJJ practice in morning

Conditioning:
5 rounds:
10 SDHP 95#
10 wall ball 20#
10 box jumps 30"

Time: 11:12

Strength:
Press
5-5-5+

WU (x5): 60/75/90
100# x5
115# x5
130# x9

Strength:
Deadlift
5-5-5+

WU (x5): 150/190/225
245# x5
285# x5
320# x9

Conditioning:
Run 1.5mi w/ 20# vest

Time: 13:09

FAA BJJ practice in morning

Conditioning:
AMRAP in 15:00 of:
25 jumping pullups
25 db push press 2x30#

Results: 6 rounds & 15 pullups completed in 15:00

Cool down: 6# med ball partner situps (1:00 on, 1:00 rest, :50 on, :50 rest, :45 on, :45 rest, :40 on, :40 rest, :35 on, :35 rest, :30 on, :30 rest, :25 on, :25 rest, :20 on, :20 rest, :15 on, :15 rest, :10 on), 1:00 crossovers, 1:00 in-and-outs

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

100/125/150

FAA BJJ practice in evening

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

120/150/180

Conditioning:
10-9-8-...-3-2-1
1-2-3-...-8-9-10
Deadlift 225#
Box jumps 24"

Time: 9:41

FAA BJJ practice in evening

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

70/85/105

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

150/185/220

Cool down: 100 abmat butterfly situps

Treadmill run 3mi

Time: 27:20

Treadmill run 3mi

Time: 25:31

Strength:
Bench
5-3-1+

WU (x5): 100/125/150
185# x5
210# x3
235# x5

Strength:
Squat
5-3-1+

WU (x5): 120/150/180
225# x5
255# x3
285# x3

Conditioning:
20 pushups
11 SDHP 135#
20 box jumps 24"
11 push press 135#
20 wall ball 20#
11 hang power cleans 135#
20 kbs 55#
11 front squats 135#
20 burpees
11 thrusters 135#

Time: 15:33

Strength
Press
5-3-1+

WU (x5): 70/85/105
130# x5
145# x3
165# x1

Strength:
Deadlift
5-3-1+

WU (x5): 150/185/220
275# x5
315# x3
350# x4

FAA BJJ practice in morning

Conditioning:
40m sandbag carry 100#
50 wall ball 20#
80m sandbag carry 100#
40 burpees
120m sandbag carry 100#
30 kbs 55#
160m sandbag carry 100#
20 deadlift 225#
200m sandbag carry 100#

Time: 24:09

Strength:
Bench
3-3-3+

WU (x5): 100/125/150
175# x3
200# x3
225# x7

FAA BJJ practice in evening

Strength:
Squat
3-3-3+

WU (x5): 120/150/180
210# x3
240# x3
270# x6

FAA BJJ practice in evening

Strength:
Press
3-3-3+

WU (x5): 70/85/105
120# x3
140# x3
155# x3

Strength:
Deadlift
3-3-3+

WU (x5): 150/185/220
260# x3
295# x3
330# x7

SMAA BJJ tournament in morning