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