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