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