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