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